WOD

Warm-up
Dynamic/Stretches

2 Sets
20 Double/Single Under
8e/side Single Arm KB Rotational RDL
8e/leg Goblet Kickstand Pistol Squat
20sec e/side Prone Single Arm Plank

(2) https://youtu.be/vbq4Cfzcaeo
(3) https://youtu.be/GZJkAc425d0

Strength
Build up to a 1RM or 3RM (T&G), over 6 working sets.

Sample building sets: 5/3/3/2/1/1

Conditioning
For Time:
Buy-In: 40/32 Calorie Bike

Then 4 Rounds of:
8 Front Squat (95/65) | (135/85)
6 Shoulder to Overhead
20 | 40 Double Under

Buy-Out: 20/16 Calorie Bike

%d bloggers like this: