Thursday 12.31.20

by Spearfishyoga

*No 5:45pm class tonight. Open gym Friday 1/1 at 9am.

GROUP PREP

3 min cardio

5 inchworms

5 push ups to down dog

10 worlds greatest

5 DB push press + 5 DB Push Jerks (light)

10 Scap Retractions

5 Kip swings

3 pull-ups

STRENGTH

Strict Press

5-3-1-3-5 @ 75-85-95-85-75

DB Push Jerks

3×5-10

Pull-ups

3×5-10

WOD

500m Row

50 Air Squats

400m Row

40 Sit-ups

300m Row

30 Push-ups

200m Row

20 Walking Lunge

100m Row

10 V-ups

MOBILITY

Lying Spine Rotation

Lying T Shoulder Stretch

POST WOD

1 min Russian twists

1 min bicycles

1 min crunches

1 min Superman’s