Monday 11.7.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Banded Side Steps

10 Worlds Greatest

5 Box Step/ Jumps

3 push up to down dog

10 PVC Passthroughs

10 PVC OHS

Then:

:30 deep squat hold

:30 warrior squats

Then…

3 min Coach led hip mobility

STRENGTH – Deload Week

OH Squat or Front Squat

5@40

5@50

5@60

WOD

25-20-15-10-5

Box Jump Overs 24/20

10-8-6-4-2

Back Squats (Rx+ 155/105) (Rx 115/75) (Fit 75/55) – From the Rack

Goal: sub 10 min

OPTIONAL POST WOD

3x

:30 Handstand Hold (freestanding if possible)

:30 Hollow Hold

25’ Handstand Walk

Rest