WOD
Warm-up
2 Sets
15/12 Calorie Row
12-15 Supinated Banded Pull-apart
10 Banded Prone Passthrough
3 Tempo Chin-up (3sec descent)
Strength
4 Sets
4 Push Press (31X1)*
1-2 Minute rest between sets
*3sec descent, pause 1sec at bottom, up fast, 1sec pause at top
Conditioning
4 Rounds for Time:
12/10 Calorie Row
10 KB Push-up
10 Alternating KB Gorilla Row (L+R=2)
40′ Double KB Overhead Carry (53/35)
Rest 60 Seconds
(Rx+) 4 Rounds for Time:
20/15 Calorie Row
16 KB Push-up
12 Alternating KB Gorilla Row (L+R=2)
20′ Double KB Overhead Carry (53/35)
10 Pull-up
20′ Double KB Overhead Carry
Rest 90 Seconds