WOD
Mobility
Couch Stretch 1 min e/side x2sets
Quad SMash w/ BB
Strength
4 sets:
8 kneeling DB press e/arm – build as able
10 strict standing row/high-pull (put back against pole, no leaning back)
3 slow Hollow/arch transitions on PU bar
-you should be able to count to 3 as move to each
-never lose connection between hip and shoulder, stay active!
Conditioning
4 Rounds for Time:
250M Bike
100M Sprint
2 Deadlifts (not t&g) 75%
Rest 2 minutes