WOD
Mobility
Foam Roll: T-Spine, Lats, Legs
Banded Passthroughs/Around the World
20 Calorie Row
Dynamic Stretches
Strength
4 Sets
10 DB Bicep Curls
15 Supinated Banded Pull-apart
3 Paused Bench Press
Build up to 70%, then 4×3 Paused Bench Press
(3sec pause at bottom, 1″ above the chest)
Conditioning
For Time:
30-25-20-15
Calorie Row
V-Up
15-20-25-30