WOD

Mobility
Banded Upper Body Stretch
Dynamic Warm-Up

Primer
2 Sets
10 e/side Scorpion Twists
10 Alt Tripod w/ Reach
15sec Mid Push-Up Holds
15sec Mid Chin-Up Hold

Strength
4-5 Sets (15 minutes)
10 DB Floor Presses
10e/arm Single Arm DB Rows

Conditioning
4 Rounds for Time (24min Time Cap):
200m Run
10 Push-Ups | HR Push-Ups
15 Pull-ups | C2B
30 Double Under
1 Minute Rest