Tuesday 11.24.20

by Spearfishyoga

GROUP PREP

5 min Cardio

5 Up Dog to Down Dog

10 Worlds Greatest

5 Burpees

10 KB Swings

10 DB Hang Cleans (light)

STRENGTH

Bench Press

Off of your 90% training max

3@70%

3@80%

3+@90%

Bent DB Rows

3x5each

Bent Reverse Flys

3x5each

WOD

2 Rounds

40 Single Arm DB Hang Cleans 50/35 (Fit 35/25)

40 Lateral Burpees Over the DB

*The cleans can be broken up however you would like. They do not have to be alternating.

POST WOD

Bike Intervals

1 min hard

1 min rest

X5

MOBILITY

Thread the Needle

Lying T Stretch

Lying Front Rack Stretch