Monday 10.4.21

by Spearfishyoga

WARMUP

3x

1 min cardio

:30 jump rope

10 Air Squats

10 Samson Lunges

10 Ring Rows

3 Push ups to Down Dog

5 DB Hang Cleans

5 DB Strict Press

STRENGTH

Week 4 of Wendler- De-load

Off of your training max

Back Squat

5@40% – 5@50% – 5@60%

Back Rack Lunges – go lighter

3×10

WOD

30 Walking Lunges

30 Pull-ups

30 Box Jumps 24/20

30 Double Unders

30 Ring Dips

30 Knees to Elbows

30 Russian KB Swings 53/35

30 Sit-ups

30 Single Arm DB Hang Cleans 50/35 (break up as needed)

30 Wallballs 20/14

Goal: sub 18 mins. Scale accordingly.

OPTIONAL POST WOD

Interval cardio 5x

1 min on/1 min off

*Go as hard as you can on the work interval