WOD
Warm-up
Mobility (hold each position for 30s – 1 minute:
Child’s Pose
Armbar Stretch
Shoulder Extension Bridge
T-Spine Can Opener*
2 Sets
6 Double Push-up Burpee
10 Alt Tripod w/ Reach
2e/side KB Turkish Get-up
*https://www.youtube.com/watch?v=-IukiEMbs08
Strength
3-4 Sets
4.4.4.4 Banded Mixed Pull-up*
12-15 Straight Arm Banded Pulldown
6e/side Single Arm KB Suitcase Deadlift (3sec negatives)
10 Alt Pike Leg Lift Over (L+R=1)
*4 pullup – 4 mixed grip – 4 mixed grip – 4 chinup
(2) https://www.youtube.com/watch?v=LfGyMCw_Zd0
(3) https://www.youtube.com/watch?v=1hcAoywwuRI
Conditioning
Bike Intervals x 6 Rounds (for Total Calories):
1 Minute Bike (70-80% Effort)
1 Minute Rest Bike (20-30%)