WOD
Mobility
Dynamic Stretches
Warm-up Game
Primer
3 Sets
8 Dive Bomber Push-ups
8-10 Empty BB Curls
12 Supinated Banded Pull-aparts
Strength
Bench Press: (15-20 Minutes) Build to a heavy, but PERFECT, 1RM
Conditioning
In Teams of 2, One Partner Working at a Time, AMRAP in 14 Minutes:
40 KB Swings (53/35)
40 HR Push-up
30 KB Reverse Lunge (L+R=1)
30 Pull-up | 6 Rope Climb