WOD
Warm-up
10 Cat Cow Stretch
10 Downward Dog into Cobra Stretch
20′ Bear Crawls
20′ Backward Bear Crawl
15 Banded Pull-apart + 15 Supinated Pull-apart
Strength
(1) Bench Press
Normal Tempo
4 Sets of 3 – building
Immediately into…
(2) DB Glute Bridge Floor Press
4 Sets of 6-8
Tempo: 21X1
Immediately into…
(3) Single Arm DB Row
4 Sets 6-8 e/side
Tempo: 20X1
Rest 1-2 minutes, back to (1)
Conditioning
Row Intervals – 5 Rounds:
Row 2 Minute
Rest 60sec
Can do this with any cardio machine of choice, or run 400m and rest 1 minute.