WOD
Warm-up
2 Sets
10 Scap Push-ups
8 Push-up into Alt Pike Toe Touch
15 Banded Facepulls
15sec Chin-up Hold @ top
Push-up into Toe Touch: https://www.youtube.com/watch?v=k3e6QZYuCYY
Banded Facepull: https://www.youtube.com/watch?v=5jgKj8ColLg
Strength
Shoulder Press
Build up to a 3RM – pause at the bottom of each rep, no tempo.
Conditioning
15 Minute AMRAP:
3 Wall Walk
8 T2B
10 KB Deficit Push-up (53/35)
12 Alt KB Gorilla Row
500/400m Bike
KB Deficit Push-up: https://www.youtube.com/watch?v=fDDsPN1HJ5c
KB Gorilla Row: https://www.youtube.com/watch?v=ljzLtsz63YM