Monday 3.7.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

5 Deep Squat to Hamstring Stretch

10 Plate Thrusters

10 Plate Halos

10 Worlds Greatest

10 Alt Samson Lunges

Then…

2 foam roll low back

STRENGTH

Back Squat

Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10

WOD

AMRAP 12:
1 Bar Muscle-Up
15 Wallballs 20/14
2 Muscle-Ups
15 Wallballs
3 Muscle-Ups
15 Wallballs
…
Add 1 Ring Muscle-Up Each Round

OPTIONAL POST WOD

500m Row x 2

Rest between efforts