WOD

MOBILITY
Foam Roll: Pec Stretch, T-Spine, Legs
Child’s Pose Stretch
Kneeling Stretch
Armbar Stretch
Dynamic Warmup

PRIMER
2 Sets
10 Swimmer’s Stretch
5 Dive Bomber Pushups
10 Supinated Banded Pull-Aparts

STRENGTH
Bench Press: Build to 5RM, then drop down to 80% for 3 sets of 6
DB Reverse Flies: 3 Sets of 12 (in-between Bench Press working sets)

CONDITIONING
For Time:
5k Bike
*Every 1000m, perform:
10 BB Bent Over Rows
10 HR Push-Ups | 20 HR Push-Ups

Moderate weight on Bent Over Rows.
Rower conversion: 2,500m then break every 500m

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