Monday 5.23.22

WARMUP

10 min AMRAP

1 min cardio

10 Plate Thrusters

10 Halos

5 sit-ups

5 Scap Retractions

3 Kip Swings

3 Toes to Bar

Then…

1 min deep squat hold

1 min puppy pose or wall stretch

STRENGTH

BackSquat:
8-8-8

WOD

For Time:
400 Meter Run/500m Row (both count as Rx)
75 Wall Ball (20/14)
50 Toes to Bar
25 Double DB Front Squat (50/35)
400 Meter Run/500m Row
Goal- Sub 18-minutes

*Scale this workout by breaking into rounds, or using a single KB instead of 2 DBs.

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

OPTIONAL POST WOD

3 Rounds For Quality:
10 Lying Leg Lifts
:30sec Flutter Kicks
:30sec Forearm Plank
*Rest 1min between rounds