WOD
Warmup:
3 Sets
Row 1min
20 Glute Bridge bodyweight
10 Ring Body Saw
A) Front Squat
22X1 – at Strict tempo build to a 1RM for the day
B) Wtd Strict Pull Up
build to a 1RM pull up
or perform a max set of bodyweight strict pull ups
C1) Single Arm Dumbbell Upright Row
21X1; 6/arm; rest 60sec x 3
C2) Dumbbell Hammer Curl
20X0; 6-8reps/arm; rest 60sec x 3
D) 4mins AMRAP
Prisoner Step Up (20″/16″)
rest 2mins
5mins AMRAP
Turksih Get Up Alternating Arms every rep (53/35 max loads)
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