Tuesday 3.15.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Air Squats

10 Worlds Greatest

5 Scap Retractions

3 Kip Swings

3 Toes to Bar

Then…

:30 Puppy Pose

:30 PVC Front Rack Stretch (each)

:30 Lat Stretch

STRENGTH

Front Squat

Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5

WOD

3 Rounds For Time:
500 Meter Row
20 Hang DB Snatch 50/35 (10 per side)
20 Toes to Bar (Fit: Alt Vups)

OPTIONAL POST WOD

Pick 1-2 Movements To Practice For 10 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks
D) Ring/Bar Muscle-Ups
E) Double Unders
F) DBall Cleans over the shoulder