Thursday 9.15.22

by Spearfishyoga

*We will have a make-up day tomorrow for any missed lifts this week!

WARMUP

10 min:

1 min cardio

1 min pigeon pose (right)

1 min pigeon pose (left)

1 min cardio

1 min couch (right)

1 min couch (left)

1 min cardio

1 min banded shoulder (right)

1 min banded shoulder (left)

1 min cardio

STRENGTH

Take 20 min to establish

1 Rep Max Bench Press

WOD

20 min AMRAP- at 60-70% effort

200m Run

10 Push up

200m Run

20 Walking Lunge

200m Run

30 Sit-ups

OPTIONAL POST WOD

400m Sandbag Carry (walk or jog)