WOD
Warm-up
Banded Stretch (Upper/Lower)
10 Scorpion Twists
10 Swimmer’s Stretch
10 Tripod w/ Reach
20cal Row
Strength
4 Sets
12 Alt DB Renegade Rows
15 DB Floor Presses
20sec Hollow/Rock
12 Miracle Gro
(1) https://www.youtube.com/watch?v=ye_atuoRpvE (without the push-up)
(2) https://www.youtube.com/watch?v=fc7sLXRrQaU
(3) https://www.youtube.com/watch?v=p7j02V1fIzU
Conditioning
(Choose one of the following options)
For Time:
(1) 1-Mile Run
(2) 2k Row
(3) 5k Bike