Thursday 9.23.21

by Spearfishyoga

WARMUP

3x

1 min cardio

5 Push Ups

10 Ring Rows

5 Strict Press

Then….

5 min foam roll

STRENGTH

*Off of your 90% Training Max

Strict Press

3@70% – 3@80% – 3+@90%

Pulling Movement (Muscle UPS, Pull-ups, C2B, etc.)

3×5-10

WOD

20min EMOM- no score

Even: Pick one: 250m Row, 250m Ski, 200m Run (or scale accordingly to be done under 1 min)

Odd: Rest – mix in some mobility work/stretching during rest

OPTIONAL POST WOD

3x

10 Alt V-ups

5 Tuck Ups

:30 Superman

:30 Rest