WOD

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

Primer
2 Sets
5 Swimmer’s Stretch
5 Dive Bomber Pushups
5 Plyo Pushups

Strength
Bench Press: Build to 5RM, then drop down to 80% for 3 sets of 8
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