Wednesday 10.20.21

by Spearfishyoga

WARMUP

2x

10 Leg Swings/World’s Greatest

5 KB Deadlift

5 KB Swings

5 KB Goblet Squats

5 PVC Hip Hinge

10 PVC Passthroughs

10 Alt Walking Samson Lunges

Then…

BB Warmup + Hang P Clean + Push Press + Reverse Lunge

STRENGTH

Off of your actual max

Deadlift

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

KB Single Leg RDL

4×8 (4 each side)

WOD

6 Rounds for Time:

6 Hang Power Cleans 115/75

6 Push Press

6 Front Rack Reverse Lunges

10/8 cal Bike

*MANDATORY MOBILITY- 5 min Foam Roll

OPTIONAL POST WOD

Shoulder Maintenance: 3x

:15 Front Raise Hold

:15 Lateral Raise Hold

:15 Rear Delt Hold (bent over)

*Rest :15 between each exercise