Monday 11.1.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 plate thrusters

10 halos

10 Banded pull aparts

10 diagonal banded pull aparts

10 DB press

5 DB push press

Then…

:30 Childs Pose

:30 Hands to left/right (lat stretch)

STRENGTH

Push Press

5@75

3@85

1+@95

WOD

21-18-15-12-9-6-3
Wall Ball (Rx+30/20) (Rx 20/14) (Fit 14/10)
Cal Bike
Goal: Sub 15 min

*Bike, unless one isn’t available. If you have to row, the cals will be: 25-21-18-15-12-6-3

OPTIONAL POST WOD

Hip/Glute Work:
3 Rounds for Quality
10 Alternating Bird Dog
25′ Banded Lateral Walk/side
10 Split Stance Dumbbell Deadlift/side