WOD
Warm-up
Dynamic Warm-up/Stretches
2 Sets
20/15 Calorie Row
40′ Bear Crawl (forward/backward)
12 Alternating Push-up Pike Toe Touch
6e/dir ATY Raises
Strength
4 Sets
5 Bench Press (20X1) at working weight
20sec Max Push-up
12-15 DB Reverse Flies
Rest 1-2 minutes before repeating the set.
Conditioning
6 Rounds (moderate effort) for Time:8/6 Cals Row
4 Burpee | Burpee Over Rower
8 Anchored Sit-Ups | GHD Sit-ups
4 Burpee | Burpee Over Rower
8/6 Cals Row
rest walk 1min between sets