WOD
Warm-up
2 sets:
40sec Row (easy) + 20sec Row (sprint)
5 Slow Blackburn Stretch
12 Alternating Quadruped Shoulder Tap
8 Dive Bomber Push-up
(3) https://youtu.be/RUjjKrORHpI
Strength
Push Press: 6,6,6,6
rest 90-120sec between sets
*Hold 3sec Overhead on every rep
Conditioning
5 sets for time:
20/15 Calorie Row
10 Strict Chin-up | 2 Rope Climb
3 Wall Walk | 5 Wall Walk
– Rest 1:00 between sets