Thursday 7.1.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 DB Strict Press

10 DB Rows

3 Burpees

STRENGTH

Strict Press

5 sets of 2

Bent DB Rows

5 sets of 5

*Go heavy

WOD

Partner WOD

20 min AMRAP

10 Cal Row

10 Lateral Burpees Over the Rower

Partner 1 does all 10 Cals AND all 10 burpees. Then Partner 2 does 10 & 10.

NOT OPTIONAL POST WOD

Shoulder Prehab

3x 15 each

Banded Face-pulls

Pallof Press

IYT