WOD
Warm-up
3 Sets
5e/side Shinbox Goodmorning
20′ Spiderman w/ Twist
20′ Quadruped Bear Crawls
6e/side Hip Airplanes
15sec Bike Sprint
(1) https://www.youtube.com/watch?v=eh3aSS3jPX4
Strength
Back Squat: 1-2 Warm-up sets, then 4 working sets of 4
Tempo: 41X1 (4sec down, 1sec pause at bottom, up fast, pause 1sec at top)
Conditioning
3 Rounds For Time (20 Minute Cap):
12/10 Calorie Bike
4 DB Box Step Over (20/16″)
6 DB Hang Power Clean (50/35)
8 T2B
6 DB Hang Power Clean
4 DB Box Step Over
12/10 Calorie Bike
Rest 2 minutes