Monday 12.13.21

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

3 inchworms/push-up/down dog

10 air squats

5 Ring Rows

10 Walking Lunges

5 Scap Retractions

3 Kip Swings

3 Pullups/MUs

Then…

:30 Deep Squat Hold

STRENGTH

Back Squat

2-2-1-1 @ 80-90-95-100%

*Base that 100% on how you feel today! Have a spotter if wanted. If you aren’t feeling it today, do 80-85-90-95%

Front Squat

4 sets of 3 @ 80-90%

WOD

12-9-6 (Rx+: Ring MU) (Rx: Bar MU) (Fit: Pull-up or variation)

AFTER each round (3x): 50’ KB Goblet Hold Walking Lunge (Rx+ 70/53) (Rx 53/35) (Fit 35/25)

OPTIONAL POST WOD

Midline:

3x

:30 Side Plank/side

15 DB Cleans over the Shoulder

:30 Reverse Plank Hold (do regular plank if this bothers your shoulders)