WOD
Mobility
Banded Stretches (Upper/Lower)
20/15 Calorie Bike
Dynamic Warm-up
Primer
2 Sets
20 Alt Quadruped KB Pull-through
10e/side KB Cross RDL
10e/side KB Single Arm Thrusters
Strength
Push Press: 40/10, 50/8, 60/6, 70/4*3
T&G reps with slight pause at top lockout
Conditioning
EMOM for 16 Minutes (4 Rounds):
(1) 12/10 Calorie Bike
(2) 15 Russian KBS (70/53)
(3) 12 Burpees
(4) 40sec DBall Bearhug (80/50)