Friday 8.13.21

by Spearfishyoga

WARMUP

3x

1 min cardio

5 KB DL

5 KBS

5 Scap Retractions

3 Kip Swings/Pull-ups

3 Burpees

Then…

Barbell Warmup + Hang Power Cleans

STRENGTH

Sumo Deadlifts

10 sets of 2

WOD

30-20-10
Hang Power Cleans (95/65)(65/45)
Pull-Ups
Russian Kettlebell Swings (53/35)(35/25)
Burpees

OPTIONAL POST WOD

400m Farmer’s Carry