Tuesday 11.30.21

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Air Squats

5 Sit-ups

5 Jump Squats

3 Burpees

5 Scap Retractions

5 Kip Swings

3 Pullups

Then…

BB Warmup

STRENGTH

Back Squat

4 sets of 4 @ 60-70-75-85%

Then..

Front Squat

3 sets of 3 @ about 60-70% of your 1RM

WOD

20 min AMRAP

20/17 Cal Bike

10 GHD Sit UPS (Rx+ 14/10 Medball) (Fit: 20 Sit-ups)

10 Burpees

2/1 Bar MUs (Rx+ Ring MUs) (Fit 5 Pullups/Rows + 5 Box Dips)

OPTIONAL POST WOD

5 Rope Climbs as fast as possible (go legless if you can, for as long as you can)