Tuesday 6.28.22

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