Monday 10.18.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 Air Squats

10 DB Strict Press

10 walking lunges

5 Scap Retractions

3 Kip Swings

3 Pull-ups

STRENGTH

**New strength cycle. All percentages for this cycle are based off of your ACTUAL 1RM (not your training max)

Back Squat

5-3-1-3-5 @ 60-70-80-70-60%

Then.. Bulgarian Split Squats

4×8 (4 each side)

WOD

For Time:

50-35-20

Wallballs 20/14

Pull-ups

*Goal sub 10min

OPTIONAL POST WOD

10-20min Assault Bike at 60-70% effort (whatever time you have left at recovery pace)