Monday 4.18.22

WARMUP

10 min AMRAP

1 min cardio

3 Inchworms

3 Burpees

5 light KBS

5 DB Strict Press

Then…

1min per side Spiderman Stretch
1min per side Banded Shoulder Distraction

STRENGTH

Pausing Strict Press:
5 x 3
-Pause :03 at the bottom of each rep. Make sure you are pausing on the shoulders. The point of the pause is to eliminate the bounce at the bottom, so focus on a dead stop take off.

2 sets max reps low Ring Rows (elevate the feet to make it harder)

Rest 1-2 minutes between sets

WOD

3 Rounds For Time:
30/24 Calorie Row
30 American Kettlebell Swing (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
30 Burpee
Goal- Sub 17 minutes

OPTIONAL POST WOD

Posterior Chain:
3 Rounds For Quality:
12 Goblet Cossack Squat (alternating)
20ea Side Lying Leg Raise
:20sec per side Starfish Plank