WOD
Mobility
Foam Roll: T-Spine, Lats, Glutes, Calves
Dynamic Stretch
Primer
2 Sets
100m Jog
20sec Hollow Hold
10e/arm KB Windmill Press
Strength
Push Jerk: Build to 75%, then 3 sets of 2
then…
Shoulder Press: Build to 60%, then 2 sets of 6
Conditioning
EMOM for 4 Rounds (16 Minutes):
(1) 100m | 200m Run
(2) 10 Burpee | 10 Burpee to 6″ Target
(3) 20 Alt Single Leg V-Ups
(4) 40sec Plank | Single Arm Plank (20sec each side)