Tuesday 5.10.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

:30 jump rope

10 Banded Bench Press from the rig

10 Ring Rows

10 Plate Thrusters

10 Halos

3-5 Pull-ups

Then…

:30 Deep Squat Hold

:30 Hamstring Stretch

1:00 Chest/Pec Stretch on Wall

STRENGTH

Double DB Strict Press:
10-8-6-4-2

Bent Rows

4×8

WOD

For Time:
50 Pull Up (Rx+ C2B) (Fit Ring Rows)
100 Wallballs (Rx+ 30/20) (Rx 20/14) (Fit 14/10)
200 Double Under
Goal- Sub 12-minutes

**Scale this workout by breaking into rounds.

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

OPTIONAL POST WOD

Ladder Accessory:
Unbroken Strict Handstand Push Up
8-6-4-2-4-6-8
*Rest 1-2minutes between sets.