Monday 2.15.21

by Spearfishyoga

GROUP PREP

3 min cardio

10 leg swings

10 worlds greatest

10 banded side steps

10 Air Squats

5 Burpees

10 Box Step Ups

5 box Jumps

BB Warmup

STRENGTH

Stamina Squats
On the Minute x 8 (4 Rounds):
Min 1 – 5 Front Squats
Min 2 – 10 Back Squats

At 55% of your 1RM front Squat

WOD

AMRAP 5:
Buy-In: 25/20 Calorie Bike
AMRAP In Time Remaining:
12 Deadlifts 225 / 155 lb
12 Barbell-Facing Burpees

Rest 5:00

AMRAP 5:
Buy-In: 25/20 Calorie Bike
AMRAP In Time Remaining:
8 Deadlifts 275 / 185 lb
8 Burpee Box Jumps (24″/20″)

Rest 5:00

AMRAP 5:
Buy-In: 25/20 Calorie Bike
AMRAP In Time Remaining:
4 Deadlifts 315 / 205 lb
4 Burpee Box Jump Overs (24″/20″)

*If there aren’t enough bikes, scale to 35/25 cal row

*Scale by calories in order to make sure you get to the remaining portions of the workout. Scale the deadlift weight, but make sure to have 3 ascending weights ready.