Monday 8.22.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Worlds Greatest

10 Walking Lunges

10 Banded Side Steps

5 KB Goblet Squats

5 KB Swings

Then….

1:00 Prying Goblet Squat

:30 Ankle Dorsiflexion

STRENGTH

Split Squats

5x5each

WOD

50 KB Goblet Squats 53/35

25 Cal Bike

75 Russian KB Swings

25 Cal Bike

50 KB Goblet Squats

Buy Out: 400m Run

STRICT Time-cap: 20min

OPTIONAL POST WOD

200’ Suitcase Farmers Carry (right arm down, left arm back)