Thursday 10.13.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

:30 jump rope

5 jumping jacks

3 inchworms

3 burpees

6 box steps

Then…

5 min foam roll

STRENGTH – Deload

Off of you training max

Strict Press

5@40

5@50

5@60

WOD

20 min AMRAP

200m Run/250m Row/ 500m Bike

5 Burpee

10 Lateral Box Step Ups

15 Jumping Jacks

20 Double Unders

OPTIONAL POST WOD

3×10 Kossack Squats

3×10 Good Mornings