Thursday 10.28.21

by Spearfishyoga

WARMUP/SHOULDER MAINTENANCE

**Do ALL of the warmup today!! It is a shoulder maintenance workout.

3x

1 min cardio

10 Air Squats

10 DB Strict Press

5 IYT

10 Straight Arm Banded Pull Downs

10 Banded Pull Aparts

10 Diagonal Pull Aparts

10 Banded Tricep Ext

STRENGTH

Strict Press

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

Banded Pullups

4×5-20

WOD

15 min AMRAP @ 60-70% effort

20 Air Squats

20 Sit-ups

250m Row/200m Run

OPTIONAL POST WOD

5-10 Min Handstand Walking Practice or

Accumulate 3 min Handstand Hold/Plank