WOD
Mobility
Banded Stretch (Upper/Lower)
Wall Angels
Dynamic Warm-up
Primer
2 Sets
10 Scap Pull-ups
10 Banded DB Victory Raises
15 DB Reverse Flies
Strength
4 Sets
3 Push Press @ 70%
12 Single Arm DB Rows (e/side)
Conditioning
3 Rounds (6 Minutes per Round) – AMRAP In 4 Minutes:
200m Run
1 Round of Cindy (5 Pull-up, 10 Push-up, 15 Air Squat)
Max Effort Box Jump Overs (24/20)*
Rest 2 Minutes at the end of each round.
Rx+ Wear a weight vest (20/14) but keep the box at 20″ for M/F.
Record only Box Jump Over reps.