YES MA'AM
- WARM UP
- WOD
-
Post-WOD
ROW
- 1:00 Row
- 0:30 Active Spiderman
- 1:00 Row
- 0:30 Inchworm
- 1:00 Row
- 0:30 Active Samson
PART 1 [0:00]: “YES MA’AM”
3 Rounds For Time:
- 21/15 Calorie Row
- 15 Deadlifts (102.5/70)
- 12 Strict Handstand Push-ups
- 9 Box Jumps
*Score = Time it takes to complete the workout
PART 2 [until the 22:00]:
- Build to A Heavy 3 Deadlift
COOLDOWN
MOBILITY
- 1:00 Straddle Stretch
- 1:00 Seated Piriformis Stretch (each side)