WOD
Warm-up
2 Sets
15-20 Supinated Band Pull-aparts
12 Banded Curl to Press
5 Tempo Chin-up (22X1)
100m Run
Strength
4 Sets
5/5/4/2 Bench Press (31X1)
Max Rep KB Pendlay Rows(53/35) in 20sec
Rest 2 minutes
Set 1-2 = RPE 7 (55-65%)
Set 3 = RPE 8 (65-70%)
Set 4 = RPE 9 (70-80%)
Conditioning
EMOM for 12 Minutes (3 Rounds) – Record round with lowest total rep:
- Weight Plate Turkish Sit-up (25/15)
- Air Squat
- HR Push-up
- Double Under