WOD
Primer
2 Rounds
10 Banded Victory Raises
6e/side Thread the Needle
5 PVC Dragon Flags
Strength
5 sets:
6-8 Strict Toes to Bar
8 Supinated Bent Over BB Rows
Conditioning
4 Rounds for Reps:
1 Min Pushups
1 Min Row for Cal
1 Min Wallballs (20/14)
1 Min Pullups