Tuesday 6.14.22

by Spearfishyoga

WARMUP

3 min cardio

Line Drills: high knees, butt kickers, toy soldiers, cradle stretch, toe walk, heel walk, knuckle draggers, 3 air squats + broad jump

WOD

Backwards Jerry
For Time
2k Row
1 mile Run
2k Row
Goal: Just get it done

Work to pace both run and row so you can keep things consistent and if anything build in your speed.

Scaling option:

25 min AMRAP
500m Row
400m Row

Or

25 min AMRAP

250m Row
200m Run

STIMULUS:
Duration: Long
Weight: Bodyweight
Skill: Low
Volume: Moderate

OPTIONAL POST WOD

2 min max reps sit-ups