WOD
Mobility
Foam Roll: T-Spine, Glutes, Quads
Foam Roll Pec Stretch
Dynamic Stretch
Foam Roll Pec Stretch: https://www.youtube.com/watch?v=clXn_rqtBBM
Primer
2 Sets
6e/arm Single Arm Ring Row
5 BB Aipa Rows
15 Banded Supinated Row
Strength
EMOM for 12 Minutes (6 Rounds):
(1) 6 Bench Press @ 65%
(2) 12 BB Bent Over Rows (moderate weight)
Conditioning
4 Rounds for Time:
100m Run | 200m Run
1 Round of Cindy | 2 Rounds of Cindy
Cindy = 5 Pull-up, 10 Push-up, 15 Air Squats