WOD
Warm-up
Banded Upperbody Stretch
2 Sets
10sec Deadhang + 10 Scap Pull-ups
10e/arm Side Plank Powell Raises
6 Dive Bomber Push-up
Strength
4 Sets
4 Close Grip Bench Press (30X1)
then, 3 Sets
8 Dips (weighted if possible)*
10 Barbell Row
3e/side KB Turkish Sit-up
*Modified Box Dips: https://youtu.be/FQc7whdE5FI?t=222
KB Turkish Sit-up: https://www.youtube.com/watch?v=h-B1_MP-PUE
Conditioning
For Calories – Bike 12 Minutes, every 4 minutes (start, 4, 8, 12) perform the following:
8 HR Push-up
10 KB Bicep Curls (53/35)
12 KBS
KB Horn Curls: https://www.youtube.com/watch?v=YzTfq9VaQKs