Tuesday 9.27.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

3 inchworms w push-up

10 walking lunges

10 Double DB/KB DL

Then…

:30 hamstring stretch

:30 Samson Lunge

:30 quad stretch

3 up dog to down dog

10 box steps

STRENGTH

Bench Press (off of your 90% training max)

3@70%

3@80%

3+@90%

WOD

For time:

40/35 cal Bike

200m DB/KB Farmers Carry 53/35

40 Box Step Overs 20in box (Rx+: 2 KBs/DBs) (Rx: single KB/DB) (Fit: no weight)

*Goal: sub 10

NOT OPTIONAL POST WOD

Glute Bridge (feet on bench)

3×10

Banded Side Steps

3×25’ each

Alt Vups

3×10