Thursday 5.12.22

by Spearfishyoga

WARMUP

5 min cardio

Shoulder Maintenance:

3 set of 10 each:

Banded Pull Aparts

Diagonal Banded Pull Aparts

Banded External Rotation

Bent Over Y’s (small plates)

Bent Over T’s

STRENGTH

Front Rack Lunge (from the rack)

3×10

WOD

EMOM x 30-minutes (:30sec work – :30sec rest)
Minute 1: Air Squats
Minute 2: Row
Minute 3: Push-ups
Minute 4: Bike
Minute 5: Sit-ups

OPTIONAL POST WOD

400m Run x 2 – add a weight vest if planning to do Murph