Friday 4.23.21

by Spearfishyoga

“The time your game is most vulnerable is when you’re ahead. Never let up.” – Rod Laver

GROUP PREP

Row 30 or Bike 20 cal

3x

10 KB Deadlift

5 Scap Retractions/Kip Swings/T2B

Then BB Warmup + DL + PC

STRENGTH

Deadlift

6×5 @ 60-70%

WOD

36 min EMOM – score is Total Reps

Bike

Toes to Bar

Row

Power Cleans 135/95 (Fit 95/65)

Goal: 12/9 Cal Bike, 15 Toes to Bar, 14/11 Cal Row, 5 Power Cleans

MOBILITY

Athlete’s Choice