Friday 11.12.21

by Spearfishyoga

*In-house team comp tonight!! Warm-up starts at 5pm. 7 teams in 2 heats. Teams are written on the board at the gym. $10 that goes to prizes:)

WARMUP

8 min AMRAP

1 min ski/row or arms only bike

5 inchworms w/ Push-up

10 Ring Rows

5 Scap Retractions

STRENGTH

Bench Press

5-3-1-3-5 @ 75-85-95-85-75%

Banded Pull-ups

4×5-20

WOD – no score

2 min cardio

1 min pigeon pose per side (2 min total)

2 min cardio

1 min couch stretch per side

2 min cardio

1 min straddle stretch

2 min cardio

1 min banded Shoulder Distraction per side

2 min cardio

1 min Lying T shoulder stretch (30 sec/side)

2 min cardio

1 min lying front rack stretch

OPTIONAL POST WOD

Accumulate:

1 min hollow hold

1 min Superman

1 min side plank right

1 min side plank left