Monday 5.9.22

WARMUP

10 min AMRAP

1 min cardio

5 Air Squats w/ :03sec pause

5 ring rows

3 inchworms w/ push-up

3 burpees

5 box steps/jumps

3 Kip Swings

3 pull-ups

Then..
–10ea Lying Thoracic Twist w/ a :01sec pause
–10 Roll Over V-Sit

STRENGTH

Back Squat:
10-8-6-4-2

Weighted Pull Up:

*Build to a heavy single weighted strict pull up.

*Then take 50% of daily 1RM and do a max set of strict pull ups.

**If you do not have strict pull-ups, do 3×5 of the variation you have been working on.

WOD

18 min AMRAP
12 Altnernating Dumbbell Snatch (Rx+ 70/50) (Rx 50/35) (Fit 35/25)
15 Burpee
18 Box Jump Over (24/20)

OPTIONAL POST WOD

Posterior Chain Accessory:
2-3 Rounds For Quality
10ea Feet Elevated Single Leg Glute Bridge
:20-:30sec Hip Hinge + Lateral Raise Hold