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SWOD 11 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/3
Phase 2 (Linear Progression) Week 1/4
Phase 3 (Clusters) Week 0/4
Phase 4
SWOD(16 min):
A1. Strict Press 4 sets x 5
A2. Bent over Barbell Rows 4 sets of 5
WOD (20 min cap):
10-1
Renegade Rows (40/30)
1-10
Burpee Pull-ups