Monday 6.28.21

by Spearfishyoga

WARMUP

3x

1min cardio

10 Air Squats

6 Alternating Worlds Greatest

4 Alternating Samson Lunges

2 Push-up to down dog

STRENGTH

1 1/4 Back Squats

5 sets of 2 – use a moderate/light weight

Change things up a bit with 1 1/4 reps. This means you will descend all the way to the bottom of the squat, come up to parallel, then back down to the bottom, and stand all the way up for one rep. This is a great way to build strength at the bottom of our squat. Work on keeping tension as this is not trying to “bounce” out of the bottom of the squat. Position is key and should be maintained throughout all sets. Adjust weight as needed and keep all sets challenging, but doable.

WOD

Karen with a Twist

For Time:

150 Wallballs

*Every time you break, you must complete 5 pushups. This should not take more than 15 min at most, so scale accordingly.

OPTIONAL POST WOD

15-12-9-6-3 for quality

Toes to Bar (as strict as possible) or GHD Sit-ups

25 Double Unders between