Thursday 4.7.22

by Spearfishyoga

WARMUP

3 min cardio

Then…

2 min each: Foam Roll Back/Lats, Lacrosse Ball Pecs/Shoulders

1 min each: Butterfly, Pigeon Pose, Straddle Stretch, Quad Stretch

STRENGTH

Barbell Good Mornings

3×10

Kossack Squats (weighted or no weight)

3×10

1 Set Max reps Kipping Pullups – if you have less than 5 pull-ups, use a band or do ring rows. We are looking for high volume.

WOD

50-40-30-20-10

Russian KB Swings

Sit-ups

*250m Row/Ski between each set (4x)

**Do with a partner as a recovery WOD, or do it alone at 60-70% effort.

NOT OPTIONAL POST WOD

3 Position Banded Hamstring Stretch