Tuesday 4.12.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

5 Sumo Inchworm
10 each Single Arm Dumbbell Swing
10 each Single Arm Dumbbell Push Press
3 Kip Swing + 3 Kipping Knee Raise + T2B

Then..

5 each Lying Thoracic Rotation w/ a :01sec pause each way
5 Cat Cow (slow)
:30sec per side Thread the Kneedle

https://vimeo.com/403060349

STRENGTH

Bench Press
5 x 5

Bent DB Rows
5 x 5

WOD

For Time:
3 Rounds
25 Calorie Bike (sub a 30 cal row, if a bike isn’t available)
20 Dumbbell Snatch (Rx+ 70/50) (Rx 50/35) (Fit 32/25)
15 Toes to Bar
Goal- Sub 15 min

STIMULUS:
Duration: Moderate
Weight: Heavy
Skill: Moderate
Volume: Moderate

OPTIONAL POST WOD

Rope Climb
1-2-3-4-3-2-1
-Rest 1-2min between sets