WOD
Warm-up
Banded Stretch (Upper body)
Dynamic Warm-up
Strength
3-4 Sets
5 Strict Chin-ups (weighted if possible)
12-15 DB Glute Bridge Floor Press
10e/arm Single Arm Bent Over Rows
Conditioning
In Teams of 2, 3 Rounds for Time, one partner working at a time:
30/25 Calorie Bike
40 HR Push-up
60 Supinated Body Rows
80 Air Squats
200m Partner Loaded Carry*
*One Partner carries a DBall (80/50), other partner farmer carries KB (70/53). Swap equipment at 100m.