Tuesday 12.6.22

by Spearfishyoga

WARMUP

8 min AMRAP

1 min cardio

10 plate thrusters

10 halos

5 push up to down dog

10 floor press

Then..

3 min mobility

STRENGTH

Bench Press

5-3-1-3-5 @ 75-85-95-85-75%

Take 1-2 min breaks in between!

WOD

4k Row or 350/300 cal Bike

Every 3:00 min, stop and do 10 Wallballs 20/14

*Score is total rounds of wallballs that it takes to complete all of your row/bike. Less is better.

**Do not exceed more than 10 rounds!

***STRICT CAP 30min