Thursday 4.21.22

by Spearfishyoga

WARMUP

5 min cardio

10 Box Step Ups

5 Box Jumps

5 Inchworm to Down Dog w/ Push-up

Then…

5 min Foam Roll Back, Lats, Shoulders

SHOULDER MAINTENANCE:

Accumulate the following in as few sets as possible:
50 Band Pull Aparts
50 Straight Arm Banded Pull Down
50 Banded Face Pull
50 Banded Row
25 GHD Plate Muscle Snatch

WOD – Recovery Pace

AMRAP 10min:
20/16 Calorie Row
10 KB Box Step Up (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
5 Push-Up

Then… Directly Into

AMRAP 10min:
20/16 Calorie Bike
10 Box Jump (24/20″)
5 Pull Ups

STIMULUS:
Duration: Long
Weight: Light
Skill: Moderate
Volume: Moderate

OPTIONAL POST WOD