WOD
Warm-up
Dynamic Stretch/Warm-up
2 Sets
5 Blackburn Stretch
15 Supinated Banded Pull-apart
5 Burpee Double Push-up
Strength
Re-test/Max out week: Close Grip Bench Press (no wider than shoulder width apart)
Build up to a perfect 1RM OR 3RM.
Conditioning
EMOM x 15 Minutes (4 Rounds) – Record lowest rep round:
(1) Max Effort Row for Calorie (Damper 10)
(2) KB Push-up* (53/35)
(3) KB Gorilla Row (L+R=1)
(4) Rest 1 Minute