Tuesday 5.11.21

by Spearfishyoga

*If there aren’t enough rowers, half of you will start on the WOD and the other half on the strength. Then switch.

WARMUP

3x

1 min cardio

10 Banded Straight Arm Pull Downs (light)

5 IYT

10 Sit ups

5 Deep Squat to Hamstring Stretch

STRENGTH

BB Good Mornings from the Rack

3×10

1/4 Turkish Getup

3×5-10

Weighted Sit-UPS or GHD Sit-ups

3×10-20

Ring or Box Support L-sit

3×1 min

WOD

2k Row

OPTIONAL POST WOD

3x100ft Farmer’s Carry

3x 1-3 Rope Climb or Sled Drag