Monday 12.6.21

by Spearfishyoga

WARMUP

12 min AMRAP

1 min cardio

3 Inchworms w/ Push-up

5 Burpees

10 KBS

5 Ring Rows

5 Scap Retractions

3 Kip Swings

3 Pullups

STRENGTH

Bench Press

4 sets of 3 @ 70-80-85-90%

Bent DB Rows

4 sets of 10

Bent DB Reversed Flys

3 sets of 8

WOD

15 min AMRAP

10 Pullups (Rx+ Chest to Bar)

10 Burpees

10 American Kettlebell Swings (Rx+ 70/53) (Rx 53/35) (Fit 35/25)

OPTIONAL POST WOD

Midline:

30-20-10

GHD Sit UPS

100’ Double Front Rack KB Carry after each set