WOD

Mobility
Banded Stretch (Upper/Lower)
200m Run
Dynamic Warm-up

Primer
2 Sets
20 Alt Quadruped Shoulder Taps
12 DB Curl to Press
15 DB Reverse Flies

Strength
4 Sets
5 Single Arm DB Tempo Push Press (30X1) | 3 Tempo HSPU (31X1)
10 Weighted Push-ups*
40sec DBall Hold

*If unable to do weighted push-ups/push-ups, use the low bar to practice form/technique

Conditioning
AMRAP in 12 Minutes:
100m Run
12 BB Pendlay Row (75/55) | (95/65)*
10 Power Snatch
8 Burpee | Burpee Over Bar

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