Thursday 10.8.20

by Spearfishyoga

GROUP PREP

-400m Jog or 500m Row
-5 Inchworm + Push Up
-5ea Spiderman + Rotation

-50ft Shuffle (right)
-50ft Shuffle (left)
-30 High Knees + Jog Out
-30 Buttkickers + Jog Out

-30 Banded Pull-aparts

STRENGTH

Double Dumbbell Romanian Deadlift

3 sets of 10

Double DB Floor Press

3 sets of 10

Double DB Row

3 Sets of 10

WOD

4 Rounds:
200m Sprint or 250m Row
10 Push Ups

Rx+ HSPU

MOBILITY

Banded Hamstring Stretch (3 positions)

Lying T Shoulder Stretch

OPTIONAL POST WOD

2 Rounds for Quality:
12 Cossack Squat (6/side) (weight or no weight)
12 Ring Dips/Bench Dips
12 Russian Twist
-Rest 1min between rounds