WOD
Mobility
LXB Smash: T-Spine/Traps, Rotator Cuff, Hips/Glutes
Pigeon Stretch
Frog Stretch
Child’s Pose
Primer
3 Minute Bike
PVC Pipe Warm-Up
Clean Progression
Conditioning
AMRAP in 4 Minutes (5 Rounds):
14-10-6-10-14
Power Clean*
20/14 Push-ups
Max Calorie Bike
Rest 2 Minutes Between Rounds
*(Rx) 95/65 – 115/85 – 135/105 – 95/65 – 115/85
(Rx+) 135/95 – 185/125 – 225/155 – 135/95 – 185/125