WOD
Warm-up
400m Run
2 Sets
10 Alt Tripod w/ Reach
12 e/side Side Plank Powell Raise (3-10# DBs)
8-10 Pike Strict HSPU
Powell Raises: https://www.youtube.com/watch?v=CjOLffqlXlk
Pike HSPU: https://www.youtube.com/watch?v=ytczHUp_33c
Strength
Shoulder Press:
4 Sets
Warm-up, then 5/5/4/4 (reps)
Tempo: 30X1 (down 3sec, up fast, pause 1sec at top)
Conditioning
4 Rounds for Time (Rx+ 5 Rounds):
10 HR Push-up | 8 HSPU
12 KB Swings (53/35)
15 Supinated Body Row
200m Run
Supinated Body Row: https://www.youtube.com/watch?v=zbLAEQ3e9gw