FRIDAY 9.25.20

by Spearfishyoga

WARMUP

Rowling to 500m

2 Rounds:

–10 Sumo Inchworm
–5ea Prone Lying Leg Crossover
–10 Scap Push-Ups
–5 Push-Ups
–5 Squat jumps
–5 Med ball cleans

STRENGTH

DB manmakers 3×5 (push up, row, squat clean thruster)

30 sec hollow hold x3

30 sec wall sit x3

WOD

For Time:
50-40-30-20-10
Wall Ball (20/14)
25-20-15-10-5
Box Jump (24/20)
Goal: Sub 12 min