Tuesday 4.27.21

by Spearfishyoga

GROUP PREP

3x

1 min cardio

STRENGTH

10 Half Kneeling DB Press

5 Scap Retractions or Kip Swings

5 Ring Rows or Pull-ups

5 KBS

Push Press

4×4 @ 70%

Strict Press

4×8

Banded Pull-ups

4×20

WOD

For Time:

Assault Bike

50-40-30

American KBS (Rx+ 70/53) (Rx 53/35) (Fit 35/25)

10-10-10

*If you didn’t row yesterday, you can row or ski. Note it on the board.

MOBILITY

Lying front rack stretch & Thread the needle

OPTIONAL POST WOD

Accumulate 50 GHD Sit-ups and 50ft Handstand Walk (or a 1-2 min hold)