Friday 9.10.21

by Spearfishyoga

WARMUP

3x

1 min cardio

5 KB Goblet Squat

5 KB Deadlift

5 KB Swings

5 Sit ups

3 Scap Retractions

2 Kip Swings

1 Pull-up/MU

STRENGTH

Pausing Deadlift (1 sec below knee, 1 sec above knee)

3×5

Barbell Single Leg RDLs

3×5 each

Barbell Rollouts (sub weighted sit-ups)

3×5-10

WOD

6 Rounds:

5 Bar Muscle UPS (Rx Pull-ups) (Fit: Pulling movement)

5 Front Squats (Rx+ 225/155) (Rx 135/95) (Fit 95/65)

10 Vups (Fit: Tuck ups)

*15 min or less goal. Weight must me cleaned from the ground.

OPTIONAL POST WOD

2x

5-10 Handstand Push-ups (kipping, strict, deficit- pick a hard option)

15 Biceps Curls

15 Bent Rows

15 Reverse Flys