Thursday 7.28.22

by Spearfishyoga

WARMUP

8 min AMRAP

200m jog

10 Air Squats

10 DB Floor Press

Then…

:30 Deep Squat Hold

:30 Warrior Squats

WOD

With a partner at

Minute 1-10:

Establish a heavy single Rep bench press for each partner.

Minute 11-20:

Establish a total amount of calories on the Assault Bike at an RPE of 6-7.

Minute 21-30:

Establish a heavy single Rep back squat for each partner.

Minute 31-40:

Establish a total amount of calories on the rower at an RPE of 6-7.

**Buy Out:

**This is designed to be a strength day with some light cardio mixed in. If you aren’t feeling the heavy single Rep today on either lift, feel free to do 3-5 sets of 5 instead (taking turns with your partner).

NOT OPTIONAL POST WOD

Foam Roll 5-10 min for Rx