WOD

Warm-up
2 Sets
5 Plank to Downward Dog
10 Alt Push-up to Pike Toe Touch
5e/side Half Kneeling KB Windmill
5e/side KB Turkish Sit-up

Plank to Downward Dog: https://www.youtube.com/watch?v=0jIZ5HhfyoY

Strength
4 Sets
12 Glute Bridge DB Bench Press
16 Alt KB Gorilla Row
100′ Dual KB Front Rack Carry

(1) https://www.youtube.com/watch?v=CyHxva5XYYY
(3) https://www.youtube.com/watch?v=H5SvCASqrgY

Conditioning
For Time (10 Minute Cap):
400m Run
5 Rounds of Cindy | 10 Rounds of Cindy
400m Run

Mobility
Spend 1 Minute on each position/stretch:

  1. Child’s Pose w/ Reach
  2. Thread the Needle
  3. Scorpion Twist
  4. Pigeon Stretch
  5. Kneeling Stretch
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