WOD
Warm-up
2 Sets
100 Jump Rope or 40 Double Under
20 Alternating Quadruped Shoulder Tap
15 DB or Plate Lu Raises (2.5-15#)
15 Bent Over Reverse Flies
Lu Raises – https://youtu.be/J7zEP4WujbQ
Strength
EMOM x 14 Rounds (7 Sets) – building as able
Odd – 5 BB Strict Press (from the ground)
Even – 3 Strict (Weighted) Chin-ups*
*full ROM, starting from dead hang, and controlling descent – make each reps challenging but with full control (even if assisted/modified)
Conditioning
AMRAP in 15 Minutes:
30 Double Under
10 Toes to Bar
50m Double KB Overhead Carry (53/35)
50m KB Farmer’s Carry
Rest 1 Minute
50m = 1 rep