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…

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