Monday 3.28.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Plate Halos

10 Plate Thrusters

5 Squat Jumps

5 Box Steps/Jumps

Then…

:30 Deep Squat Hold

:30 Warrior Squats

1:00 Pigeon Pose

STRENGTH

Front Squat

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

WOD

“Kelly”

5 Rounds For Time:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wallballs 20 / 14 lb to 10/9ft.

*Sub a 500m row if needed

**Scale by rounds first, then reps. STRICT Time cap of 30min