WOD
Mobility
Banded Stretch Upper/Lower Body
Dynamic Warm-up
Primer
2 Sets
10 e/side Half Kneeling BU KB Press
12 Quadruped KB Pull-throughs (L+R=2)
20 Double Under
Strength
Push Press: 50/8, 60/6, 70/4, 75/2, 80/2, 85/1*3
Working on cycling the reps, as you’re building up.
*Perform 4 sets of 12 banded pull-apart intermittently throughout the sets of Push Press
Conditioning
AMRAP in 4 Minutes for 4 Rounds (19 Minutes)
15 Russian KB Swings (70/53) | 20 Single Arm KB Swing (53/35)*
20 Straight Legged Toe Touches | V-Ups
15 Push-ups | HR Push-up
30 Double Under
Rest 1 minute at the end of each 4 Minute Round, then pick up where you left off.
*10 reps with each arm