Tuesday 9.7.21

by Spearfishyoga

*We will be doing some accessory type work for strength for the remainder of the week, and starting the Wendler strength cycle on Monday!

WARMUP

3x

1 min cardio

:30 sec jump rope

2 Inchworms

3 Push up to Down Dog

10 Air Squats

10 Walking Lunges

Then… Barbell Warmup

STRENGTH

Pausing Back Squats

3 sets of 5 w/ a 3 sec pause in the bottom

*Do NOT lose tension in the bottom, and try not to bounce out of the bottom

Deficit DB Deadlift (standing on 1-2 45lb plates)

3 sets of 5

WOD

40-30-20

Jumping Lunges

Push Ups

Double Unders

OPTIONAL POST WOD

10 min of Muscle Up or Pull-up practice- ask your coach for options