WOD
Warm-up
2 Sets
40′ Bear Crawl (straight legged & quadruped)
8e/side Crossbody KB RDL
8e/arm Half Kneeling KB Press
15 Supinated Banded Pull-apart
(2) https://www.youtube.com/watch?v=MizOPwZdGGU
(3) https://www.youtube.com/watch?v=wlAJN3GzJWA
Strength
3-4 Sets
4/4/3/2 Reps Bench Press (building)
6-8 e/arm DB Floor Press
6-8 e/arm DB Plank Row
(3) https://www.youtube.com/watch?v=rSc1pmDEhZg
Conditioning
EMOM for 15 Minutes (5 Rounds):
(1) 10 Alt DBall Ground to Shoulder (80/50)
(2) 12-15 Knee to Chest | T2B*
(3) 100m Run | 200m Run
*variation in which you can work on kipping
Substitute for Run: 500m Bike/250m Row