Monday 2.14.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

5 Scap Retractions (push-ups)

10 leg swings

10 plate thrusters

10 halos

5-10 Ring Rows

3 Kip Swings/Pullups

Then…

20 plank shoulder taps

1 min deep squat hold/warrior squats

STRENGTH

Front Squat

5-3-1-1-1

Build in weight. All 3 singles should be at about 90%.

WOD

DB Fran

21-15-9

Single Arm DB Thruster (21 per side= 42, etc.) 50/35 35/25

Pullups

**All Thrusters are per side! So, 42, 30, 18. Switch sides as needed, but try to keep them even.

OPTIONAL POST WOD

3 min max Bar MUs