WOD
Warm-up
3 Minute Bike
Dynamic Stretch/Warm-up
2 Sets:
6e/side Hip Airplane
6e/leg Skater Squats
10 BB Aipa Rows
Aipa Row: https://youtu.be/DHIWTQ4KIBE?t=11
Strength
1 + 1/4 Back Squat: 5 Sets of 5, building as able
Squat all the way down into a full squat, come up 1/4 of the way, go back down into a full squat, come all the way back up.
Rest 1-2 minutes between sets.
Conditioning
For Time:
1000m-800m-600m-400m
Bike
20-16-12-8
BB Thruster (75/55) | (95/65)
Pull-up
1000m Bike, 20 BB Thruster, 20 Pull-up
800m Bike, 16 BB Thruster, 16 Pull-up
etc…