Friday 8.27.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 walking lunges

3 inchworms

3 burpees

5 DB Strict Press

Then…

BB Warmup + Push Jerk + Back Rack Lunges

STRENGTH

Cleans (you pick Power or Squat or some of both)

4×6-8

WOD

7 Rounds for Time

6 Push Jerk (Rx+ 115/75) (Rx 95/65) (Fit 65/45)

9 Bar Facing Burpees

12 Alternating Back Rack Lunges

* This should not take longer than 15-20 minutes, so pick an appropriate weight. Scale by rounds if needed!!

MOBILITY

5-10 Minute Foam Roll *Don’t skip mobility/Recovery!!