Thursday 6.9.22

by Spearfishyoga

WARMUP

3 min cardio

1 min each: up dog, down dog, pigeon pose, quad stretch, butterfly, seated straddle, forward fold, lying shoulder T stretch, lying front rack stretch, Childs pose w/ lateral side stretch

STRENGTH

Bulgarian Split Squats

3×5 each

IYT

3×5

Banded Straight Arm Pulldowns

3×10-20

WOD

Partner WOD

Accumulate the Following in Any Order
100 Wall Ball (20/14)
100 American KB Swings (53/35)

**At the start of each minute complete 3 burpees (both partners)

**Buy out (both partners): 200m run or 250 Row (no burpees during this time)

**Divide the other work (besides burpee’s and running) as desired.

Goal: Sub 15 min

OPTIONAL POST WOD

Abs: Accumulate 50 of each:

Russian Twists

Flutter Kicks

Alt Vups