WOD

Mobility
Foam Roll: T-Spine, Lats, Triceps, Hip Flexors, Legs

Dynamic Warm-Up

Skill
3 Sets
10 PVC Pipe Straight Arm Pulldown (BLU/GRE bands)
20sec Weighted Superman Hold*
10 Abwheel Rollouts (pause at extension)

… after 3 sets, accumulate 20 Kipping Knees to Chest

(1) https://youtu.be/mRpYQ22Gd7Q?t=13
(2) https://www.youtube.com/watch?v=BRWfgwVhtu4
(4) https://www.youtube.com/watch?v=p_qScfiEa6g

Conditioning
20 Minute AMRAP:
10 Inverted Rows
10 Push-ups
20 Air Squats

**400m Run every 5 minutes, start at 00:00 (no run at 20:00)
If raining, 400m Row or 1,000m Bike

Rx+: Weighted Vest (20/14)