WOD

Mobility
LXB: Pecs, Front/Side Delt, Traps

Armbar Stretch
Pigeon Stretch
Spiderman w/ Twist

Primer
2 Sets
20 Alt Quadruped Shoulder Taps
8 Dive Bomber Push-ups
5 Strict Chin-ups + 10sec Chin-up Hold

Strength
Push Press: Build to a heavy but perfect 1RM
Strict Press: Build to a heavy but perfect 1RM

Conditioning
4 Rounds for Time:
40 Double Unders
12 Strict Banded Pull-ups
100m Dbl KB Farmer’s Carry (70/53)