Monday 1.31.22

by Spearfishyoga

WARMUP

10 min AMRAP:

1 min cardio

10 Air Squats

8 Worlds Greatest

5 Push up to Down Dog

5 Scap Retractions

3 Kip Swings

3 Pull-ups

Then…

:30 Hollow Hold

:30 Active Hang

:30 Samson Lunge Hold (per side)

1 min deep squat hold

:30 Ankle Dorsiflexion

STRENGTH

Pausing Front Squat

3×8 (3 sec pause in bottom)

Strict Pull-ups (or any pulling movement that you are working on)

3×5-10

WOD

AMRAP 20:
5 Handstand Push-ups
10 Alternating Pistols (Fit: Reverse Lunges)
15 Pull-ups

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

* Score is total rounds & reps of “Mary”
* Pick-up where you left off after row

OPTIONAL POST WOD

Ring MU’s

For Reps:
1 Unbroken Set

Then…

2 Sets:
50% of Unbroken Set (rest as needed between sets)