WOD
Mobility
Quad Barbell Smash
Tricep Barbell Smash
Banded Lat Stretch https://youtu.be/WUFuWuYf_u0
Primer
3 Rounds:
250M Row
6 e/side KB Clean and Press
6 ea transitions from Down Dog to Cobra
Conditioning
Teams of 4-6, for total Calories:
3 Rounds
12x50ft Sled Pull
Max Calories on Bike
Split the team into 2 groups. Half works on the sled while half works on Bike, switch when the sled is finished. Add weight to small sleds to match the weight of big sleds.