Thursday 9.22.22

by Spearfishyoga

WARMUP

3 min cardio

10 v-sit rollovers

Then…

1 min each: up dog, down dog, pigeon pose, Childs pose, walk hands to left/right

STRENGTH

Strict Press

*Off of your training max (.90 1RM)

5@65%

5@75%

5+@85%

Partner WOD- Recovery @ 60-70 RPE

1000m Row

100 walking lunges

100 mountain climbers

100 Renegade DB Rows

100 Russian Twists

1000m Bike

*One partner is resting, while the other is working. Divide work however you’d like. Complete the work with any Rep scheme, in any order.

OPTIONAL POST WOD

400m Run (add a vest if you’d like)