WOD
Warm-up
Dynamic/Stretches:
Accumulate 1 Minute Dead Hang on rig
10 Dolphin Stretch (forearm plank position)
5 Blackburn Stretch
10 Alternating Tripod w/ Overhead Reach
Strength
3-4 Sets
10-12 Straight Arm Cable/Banded Pulldown
Max Rep Strict Pull-up (1-2 reps short of failure)*
100′ KB Filly Carry (switch arms at 50′)
https://youtu.be/Uyg0SIv8vEc
*banded if needed
Conditioning
Every 3:00 for 6 Rounds:
12/9 calorie Echo bike
100m dball carry (80/50)
Record the time of completion each round.