Monday 11.14.22

by Spearfishyoga

**New strength cycle! More volume and accessories.

WARMUP

10 min AMRAP

1 min cardio

10 air squats

10 banded side steps

5 KB RDLs

3 Up Dog to Down Dog

3 Inchworms w/ Push up

5 Scap Retractions

3 Kip Swings

1 pull-up

3 DB C&J per side

Then…

3 min Coach led mobility

STRENGTH

Back Squat

5-3-1-3-5

@60-70-80-70-60%

Deficit KB RDLs (standing on a plate)

4×8

*Superset

WOD

EMOM 24 min

Min 1: Cal Row 15/13

Min 1: 1 Round of Cindy

Min 3: 10 DB Hang Clean & Jerks (not alternating)

**Scored as Rx if you can complete all of the work every minute and all of the rounds as prescribed.

*Cindy:

5 Pull-ups

10 push-ups

15 air squats

OPTIONAL POST WOD

3x

:15 Hollow Hold

25’ Handstand Walk or 1-3 Wallwalks