TUESDAY 9.22.20

by Spearfishyoga

WARMUP

:45sec Bike or Row

15 Band Pull Aparts + 10 Scap Pull Up
5ea Samson Lunge + :20sec Plank Hold

:20sec Hard Bike or Row
3 Kip Swing + 1-2 Pull Ups
3ea Lunges
:20sec Hard Bike or Row
3-5 Pull Ups or Ring Rows
3ea Front rack lunges (light load)

STRENGTH

Bench Press 5-3-1-3-5 @ 80, 85, 90, 85, 80% of 1RM

Banded tricep pull downs 5×25

Bent DB row 5×10

WOD:

EMOM 15 min
Min 1: 15/12 Cal Bike
Min 2: 10 Pull Up
Min 3: 10 Alternating Front Rack Lunge (95/65)