WOD
Warm-up
Mobility – 5 Minutes Foam Roller Leg/Hips/T-Spine
Dynamic Warm-up
2 Sets
12e/side Side Plank Thread the Needle
12 Plate Full Raise (2.5-10#)
6e/arm Single Arm Ring Rows
Strength
3 Sets
5 Weighted Strict Pull-up
5 Weighted Strict Bar Dips
5 HSPU Negatives (5sec lowering)
Scaled
5 Tempo Banded Pull-up (21X1)
6-8 Box Dips
5e/arm Single Arm DB Push Press (51X1)
Conditioning
3 Minutes x 4 Rounds – Record total calorie per round:
20 Abmat Sit-ups
100′ KB Suitcase Carry (70/53)*
Calorie Row for remaining time
*50′ per side