WOD

Mobility
Banded Stretch (Upper/Lower)
Couch Stretch
Dynamic Warm-Up

Strength
4 Sets
20sec KB L-Sit Hold or Seated Pike Holds
10e/side KB Single Arm Suitcase Deadlift + 40ft KB Suitcase Carry*
10e/side KB Gorilla Row

*Perform Suitcase DL first into the 20′ Suitcase Carry, then switch arms, perform the DL’s and the 20′ Suitcase Carry again

(1) https://youtu.be/AOjVLnxbmHU?t=4
(2) https://youtu.be/1hcAoywwuRI
(3) https://youtu.be/ljzLtsz63YM?t=1

Conditioning
3 Rounds for Time:
20/16cal Row
20 V-Ups
20 Candlestick Toe Touch
Rest 1 Minute

Focus on a steady cadence on the row and strict form on the V-Ups/Toe Touches (leg straight and toes pointed).

Candlestick Toe Touch: https://youtu.be/ohszH6UUNLs?t=4