WOD

Warm-up
2 Sets
5 Blackburns
20′ Spiderman w/ Twist
10e/side Quadruped Alt Shoulder Taps
20′ Quadruped Bear Crawls
3 Chin-up (paused at bottom for stretch)

Blackburns: https://www.youtube.com/watch?v=0x6pKQDUH5o

Strength
3 Push Press + 3 Push Jerk
1-2 Sets to Warm-up, then 4 Working Sets (building as able)

Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
KBS (53/35)
Banded Strict Pull-up
Push-up

Goal is to challenge more of muscular endurance than spiking your HR. Pick the appropriate modifications and weights to really maximize, and benefit from, the workout.

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