Thursday 4.15.21

by Spearfishyoga

GROUP PREP

3x

1 min row

:30 Jump Rope

5 Burpees

5 KBS

10 Alt Vups

STRENGTH

Biceps Curls

3×15

Banded PullAparts

3×20

IYT

3×10

Tricep Kickbacks

3×10-15

WOD

25 min- NOT for Score @ 60-70% effort

5 Push Ups (Scale up to Deficit Push-ups)

10 Kettlebell Swings- your choice of Russian or American

15 Sit-ups (Scale up to GHD sit-ups)

20 Double Unders – or 30 sec DU practice

MANDATORY MOBILITY

Foam roll 10 min

OPTIONAL

Up to 40 minutes cardio at a pace you could maintain for hours