WARMUP
10 min AMRAP
1 min cardio
10 pausing air squats (3sec)
3 inchworms
5 Push-up Scap Retractions
5 Samson Lunge/side
:30 plank shoulder taps
:30 handstand hold or plank
Then…
10 DB Upright Rows
:20 sec Lateral Raise Hold/side
STRENGTH
Pausing Back Squat
3-3-3-3-3
-3 sec pause at the bottom
WOD
For Time:
50-40-30-20-10
Cal Bike
5-4-3-2-1
Wallwalks (Fit: 25-20-15-10-5 Plank Shoulder Taps)
STIMULUS:
Duration: Long
Weight: Moderate
Skill: Low
Volume: Moderate
OPTIONAL POST WOD
Zercher Carry
5 x 50′
https://search.yahoo.com/search?p=sandbag+zercher+carry&fr=iphone&.tsrc=apple