Tuesday 9.21.21

by Spearfishyoga

WARMUP

3x

1 min cardio

3 Inchworms

3 Push-up to Down Dog

5 KBS

5 SDHP

5 Goblet Squats

Then…

:30 Childs Pose Hold

:30 Deep Squat Hold

STRENGTH

*Off of your 90% training max

Bench Press

3@70% – 3@80% – 3+@90%

Bent DB Rows

3×10

WOD

4 Rounds:

10 Russian KB Swings (Rx+ 70/53) (Rx 53/35) (Fit 35/25)

10 KB Sumo DL High Pull

10 KB Goblet Squats

1000m Bike

OPTIONAL POST WOD

3x

10-20 GHD Sit-ups

1-3 Rope Climbs

Rest 1 min