September 22, 2022

Spark

View the Workout See the Whiteboard

Skill/Strength:
Every 2 min for 5 Rounds
Push Press 1×2 at 80% 1RM
Push Press 1×2 at 80% 1RM
Push Press 1×2 at 80% 1RM
Push Press 1×2 at 82% 1RM
Push Press 1×2 at 85% 1RM

Metcon:
18 min AMRAP
24 Wall Balls 20/14 lbs
100 Double Unders
12 Strict Deficit Handstand Push-ups, 4/2”

Accessory Work:
3 rounds for quality of
10 Romanian Deadlifts, pick load
10 Glute Ham Raises
20 Banded Good Mornings

Mobility:
3 min saddle stretch, per side
3 pos. Banded shoulder stretch, per side

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