Monday 10.25.21

by Spearfishyoga

WARMUP

3x

1 min cardio

:30 jump rope

10 Air Squats

5 Push up to Down Dog

5 Box Step Ups

5 Box Jumps

5 Scap Retractions

3 Kip Swings

3 Pullups

STRENGTH

Back Squat

5-3-1-3-5 @ 65-75-85-75-65%

Bulgarian Split Squats

4×8

WOD

For Time:

50 Single DB Box Step Ups 24”/20” (70/50) (50/35) (35/25)

50 Hand Release Push-ups (Rx+ deficit 25lb plate/15lb plate)

200 Double Unders

50 Box Jump Overs

50 Pull-ups

OPTIONAL POST WOD

400m Run x 2-4 rest as needed between efforts