Thursday 11.17.22

by Spearfishyoga

WARMUP

3 min cardio

5 push-up to down dog

10 ring row

3 min foam roll

5 min Coach’s choice mobility

STRENGTH

Bench Press

5-3-1-3-5 @ 60-70-80-70-60

Low Ring Rows

4×8

Diagonal Banded Pull Aparts

4×10 each

WOD

100 cals on the Bike

100 cals on the Row

STRICT CAP 30 min

**Scaling options: Divide the work with a partner, or scale the cals to make sure to get equal time on each machine (at 15 min switch machines, if you aren’t finished)

**

OPTIONAL POST WOD

3 sets 10-12

Biceps Curls

OH Triceps Extension