Wednesday 9.6.22

by Spearfishyoga

*Deload week. Go light, work on form! Max week next week.

WARMUP

10 min AMRAP

1 min cardio

10 plate thrusters

10 halos

3 burpees

5 KB DL

5 KBS

Then..

BB Warmup + SD + PJ

STRENGTH

Sumo Deadlift

3×8-10 @ 50% or less

WOD

3 Rounds:

20 Wallballs 20/14

10 Burpees

Rest 2 min

3 Rounds:

20 Deadlift 135/95

10 Push Jerks

STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: High
Volume: Moderate

OPTIONAL POST WOD

2-3 x

10 Single Leg Glute Bridge (heel on bench)

20 Banded Side Steps

10 Bird Dogs