WOD
Primer
2 Rounds
10 Banded Victory Raises
20s Single Arm Plank (alt arm ea round)
10 Banded Straight Arm Pull-down
Strength
3 sets:
10 Seated DB Press
then 3 sets of:
10 DB Miracle Grow
Conditioning
EMOM for 12 minutes (4 rounds):
Min 1 – Max Burpees
Min 2 – Max Strict Pullups
Min 3 – Max Abmat Situps
Extra – Before
Front Squat: Build to 85% for 3 singles w/ minimal rest