Monday 7.26.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 Air Squats

10 Worlds Greatest

:20 Prying Goblet Squat

STRENGTH

Back Squat

10-8-6-4-2

Start at about 50% and build to 80-90%

WOD

5 Rounds for Time

15/12 Cal Bike

3 Back Squats (from the rack) Rx+ 315/225 Rx 235/165 Fit 135/95 – **Or use 2 DBs in the front rack

**Rowing cals would be 20/17 if there isn’t a bike available

**You may have to share racks, which means you might have to wait on your partner at some point.

OPTIONAL POST WOD

2 Rounds:

15 GHD Sit-ups

100’ Double DB Front Rack Carry

15 GHD Sit-ups

100’ Double DB Overhead Carry