Tuesday 9.6.22

by Spearfishyoga

**Deload this Week – Maxing Next Week! Go light and work on form.

WARMUP

10 min AMRAP

1 min cardio

10 air squats

10 leg swings

10 worlds greatest

10 Samson lunges

Then..

:30 deep squat hold

:30 Warrior Squats

STRENGTH

Back Squat

3×8-10 @ 50% or less

WOD

For Time:

‘50 Single DB Suitcase Hold Walking Lunge 50/35

30/27 cal Row

‘50 Single DB Front Rack Walking Lunge

25/21 cal Row

‘50 Single DB OH Walking Lunge

20/17 cal Row

*Switch arms at the halfway point.

**Goal: sub 11 min. Cap: 16 min

OPTIONAL POST WOD

Accumulate:

50 sit-ups

50 Superman’s