WOD
Warm-up
2 Sets
40′ Quadruped Bear Crawls
5 Dive Bomber Push-ups
5 Blackburns (slow and controlled)
10 Alt Squat Thoracic Rotation
15sec Contralateral Single Arm Single Leg Ring Row Hold (e/side)
Blackburns: https://youtu.be/0x6pKQDUH5o
Squat Thoracic Rotation: https://youtu.be/Kuy4F_1Kzrs
Single Arm Single Leg RR Hold: https://www.youtube.com/watch?v=63_VT-8TxV8
Strength
Shoulder Press: Warm-up, then 4 sets building (5-5-4-4)
Tempo: 21X1
*20 Banded Pull-aparts between each set
Conditioning
For Time:
20-16-12-8-4
DB Push-up + Renegade Row (35/20) | (50/35)*
DB Hang Power Clean
Alt DB Push Press (L+R=2)
500m Bike
Rest 1 Minute
*Push-up + Renegade Row (L) + Push-up + Renegade Row (R) = 2 reps