Tuesday 10.26.21

by Spearfishyoga

WARMUP

3x

1 min cardio

3 Wide Leg Inchworms w/ push up

5 KBS

5 KB Goblet Squats

5 Plate Halos

5 Plate Ground to OH

Then…

3 min Foam roll

STRENGTH

Bench Press

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

Bent DB Rows

4×8

WOD

21-15-9

Cal Bike

American KBS (Rx+ 70/53) (Rx 53/35) (Fit 35/25)

Wallballs (Rx+ 30/20) (Rx 20/14) (Fit 14/10)

*Rx+ must complete 3 Rope Climbs at some point during the WOD

OPTIONAL POST WOD

10 min cardio at 60-70% effort