WOD
Warm-up
Banded Stretch (Upper/Lower)
Accumulate 1 Minute Dead Hang
2 Sets
3e/side KB Turkish Get-up
16 Alt KB Quadruped Pull-through
10e/arm Bent Over KB Single Arm Row
(2) https://youtu.be/2dfGN4VDfnU?t=2
Strength
4 Sets
10/8/6/4 Close Grip Bench Press
100′ Reverse Sled Pull (backwards)
15 GHD Hip Extension
Conditioning
EMOM x 9 (3 Rounds):
(1) 5 FBB Renegade Row*
(2) 20sec e/side Side Plank
(3) 12 Crush Grip DB Curls
FBB Renegade = Push-up + Row + Knee to elbow
https://www.youtube.com/watch?v=iqkUO1gdXGY
Crush Grip Curl:
https://www.youtube.com/watch?v=at2g_OGyuDE