WOD
Mobility
Banded Stretches (Upper/Lower)
Dynamic Warm-up
Strength
3-4 Sets
2.2.2.2 Weighted Strict Pull-up*
6-8 DB Pullover (moderate-heavy)
12 Glute Bridge DB Floor Press
*Scale as needed, make the reps as hard but perfect as possible
Conditioning
3 Rounds for Time (Quality):
1k Bike
10 Hollow Rock
2 Turkish Get-up (L)
2 Turkish Get-up (R)
10 KB Horn Bicep Curl
(choose an appropriate weight for you KB on TGU)
Hollow Rock: https://www.youtube.com/watch?v=SfkuOb_1GK8
KB Horn Curl: https://www.youtube.com/watch?v=YzTfq9VaQKs