It’s coming.
WOD
Strength
Bench Press: 5×4 @ 70-75%
rest 60 sec
Bent Over Row: 5×8
rest 60 sec
Conditioning
4 Rounds for Time (20 min cap):
30 Kettlebell Swings (53/35)
50 DU
400M Run
Extra – After Conditioning
14 alt. Candlestick rolls to Pistol
5 min. practice Freestanding HSPU or Tripod hold
10 min. EMOM
E- 10 Kipping HSPU
O- 8 Alt. Pistols
5 supersets
– 10 superman/arch lifts
– 10 V-ups