WOD
Warm-up
3 Sets for Intensity (get HR up)
10/8 Calorie Bike
20′ Long Step Lunges
15 Banded Pull-aparts
10 Banded OHS
20sec Hanging Tuck Hold
Banded OHS: https://www.youtube.com/watch?v=uEqTjbbtwxg
Hanging Tuck: https://www.youtube.com/watch?v=B3gtmd0Upng
Conditioning
4 Rounds For Time (20 Minute Time Cap):
(A) 12/10 Calorie Bike
(B) 10 Hang Power Snatch (95/65) | (115/85)
(C) 10 Back Squat | 10 OHS
(D) 8 | 12 T2B
Rest 2 Minutes
Set 1: ABCD
Set 2: DCBA
Set 3: CDAB
Set 4: BADC