WOD
Warm-up
2 Sets
12/10 Calorie Bike or 15/12 Calorie Row
10 Cat Cow Stretch
10 Alt Push-up into Pike Toe Touch
10e/leg Knee Over Toe Split Squats
(3) https://www.youtube.com/watch?v=k3e6QZYuCYY
(4) https://www.youtube.com/watch?v=ufsoFnFCqA4
Strength
4 Sets
6 Close Grip Bench Press
then, 3 Sets
10 Dips – weighted if possible (modified box dip linked below)
10 Abwheel
100′ Sled Push (Straps Overhead)
Modified Box Dips: https://youtu.be/FQc7whdE5FI?t=222
Conditioning
3 Rounds (no measure):
2000m Bike
500m Row
200m Run