Monday 12.26.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 air squats

10 Samson Lunges

10 Banded side steps

3 inchworms

3 burpees

Then…

2 min mobility

STRENGTH

Back Squat Waves

3 Rounds (9 sets)

6-4-2

*Add 5-10lbs to last week’s weights. If you struggled with your percentages last week, stick to the same percentages. If you weren’t here last week, do 65-75-85%.

**Try not to rest more than 2 min between sets!

WOD

30-20-10

Cal Row

Burpees

**Bike sub would be 25-15-10. You can only bike if there isn’t a Rower.

OPTIONAL POST WOD

Accumulate

200’ Farmers Carry

50’ Handstand Walk or 40 plank shoulder taps