WOD
Primer
2 Rounds
10 Banded Y-Presses
6-8ea/side SL KB DL (No Support)
Strength
4 sets of:
10 Wide Grip Supine BB Rows
10 Miracle Grows
20-30sec Hollow Hold on PU Bar*
*active press down on PU bar
Conditioning
4 Rounds for Reps:
2:30 Bike for Cal
2:30 AMRAP of:
15 Wallballs (20/14)
5 Strict Pullups
*on the couplet, pickup where you left off after each bike
Extra – Before
1 Pause Front Squat + 4 Front Squats:
6 sets building slowly to a heavy set