Monday 7.12.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 Air Squats

5 Push-up to down dog

5 Scap Retractions or Kip Swings

20 sec plank

STRENGTH

Back Squat

5 sets of 3

WOD

Pick one:

OPTION 1:

For Time:

10 Rope Climbs

20 Back Squats (from the rack) 225/155

30 Hand Stand Push-ups

40 Cal Row

*Goal 16 min

OR

OPTIONAL 2:

16 min AMRAP

3 Rope Climbs or 6 Pull-ups

10 Double DB Squats 50/35

20 Push Ups

30 Cal Row

**Partner up with someone doing the same weight, since you will need to share racks. You can start in different spots.**

OPTIONAL POST WOD

Accumulate:

100 ft Farmer’s Carry

50 GHD Sit-ups or Sit-ups

2 min plank or Handstand Hold