Tuesday 11.2.21

by Spearfishyoga

WARMUP

3x

1 min cardio

5 Deep Squat to Hamstring Stretch

10 Deep Lunge w/ 3 sec Hold

3 Inchworms w/ push up

5 Burpees

Then:

Banded Ankle Stretch :30 sec/side

Prying Goblet Squat :30 sec

Pistol Practice

STRENGTH

Strict Press

5-3-1-3-5 @ 70-80-90-80-70%

Banded Pullups

4×5-20

WOD

5 RFT

10 Alt Pistol Squats (Fit Reverse Lunges w/ DB)

15 Box Jumps (Fit Step Ups)

*Buy out: 20 Burpees

OPTIONAL POST WOD

Midline

3 rounds: 30 sec on / 30 sec off

Russian Twists

Hollow Hold

Seesaw Plank

*30 sec is a long break, so try to go unbroken during work time