Warm-up

2:00 bike, row, ski

3 Sets:

10 Banded OH tri extensions
10 Ring rows
10 DB floor press
10 Mountain climbers

WOD

For time:

40 Calorie bike

Then….

4 sets:

20 Plate rows 45/35
10 Burpees to a plate

Accessory

3 sets:

5-10 Supine strict pull-ups
Rest 30 seconds
5-10 Dips @ 33X1
Rest 30 seconds
10 Barbell skull crushers @31X1
Rest 30 seconds

Followed by…

2 sets:
:20 – :30 Side plank/side
20 Sit-ups
Rest 1 minute