WOD
Mobility
1min Forearm Stretch
30s e/side Samson Stretch
1min Front Rack Stretch
Primer
2 Sets:
20 Glute Bridges
10 Superman Ext
6 BB Aipa Rows
Strength
4 sets building:
4 e/l Front Rack Lunges
6 Pendlay Row
Conditioning
3 Rounds for Time, 12-9-6 of:
Alt DB Snatches
Burpees over DB
Rest 90 Seconds
*complete 12-9-6, rest 90 sec then do it again, for 3 rounds.