Monday 8.1.22

by Spearfishyoga

WARMUP

10 min AMRAP
1 min cardio
10 Worlds Greatest
10 Light DB Thrusters
5 Push up to Down Dog
5 Scap Retractions + 3 Kip Swings + 3 Pullups

Then…

BB Warmup

STRENGTH

Good Morning
5-5-5-5-5

WOD

3 Rounds
21 Pull Up
15 HSPU
9 DB Thruster (Rx 50/35) (Fit choose your own weight)
Goal: Sub 12 min

POST WOD

Midline:
3 Rounds for Quality 
7 Strict Hanging Knee Raise
5 Strict Hanging Leg Raise
3 Strict Toes to Bar
:30 sec Forearm Plank
-Rest as needed between sets