WOD
Warm-up
Dynamic Stretch/Warm-up
2 Sets
5 Cat Cow Stretch
5 Inchworm
5 Dive Bomber Push-up
10e/side Side Plank Thread the Needle
Strength
4 Sets
6 Close Grip Bench Press (21X1)
20sec Max Rep Bar Dips or KB Push-up
Rest roughly 1-2 minutes before repeating sets.
*Focus on constant tension and a controlled ROM for the dips/push-up, not just for reps
Conditioning
3 Rounds for Time (Rx+ 4 Rounds):
40 Double Unders
12 KB Swings (53/35)
8 Strict Chin-ups
3 Wall Walk
Rest 1 Minute