WOD

Mobility
LXB Smash: T-Spine/Traps (on floor), Glutes/Hips
2 Minute Row
Dynamic Warm-up

Primer
2 Sets
12 KB Plank Pullthrough (6 per side)
10 e/side KB Crossbody RDL
3 e/leg 3-Way Lunge (weighted if possible)

(1) https://www.youtube.com/watch?v=fKbu_2L94x8
(2) https://www.youtube.com/watch?v=MizOPwZdGGU

Strength
Deadlift: 40/8, 50/6, 60/6, 65/4*3 (T&G reps)

Conditioning
AMRAP in 12 Minutes:
20/16 Calorie Row
5 (L) Single Arm DB Devil’s Press (50/35) | (70/50)
5 (R) Single Arm DB Devil’s Press
10 Toes to Bar | 3 Bar Muscle Up

Bike Sub: 15/12 Calorie

SA DB Devil’s Press: https://youtu.be/11a32Aq9nYQ?t=3

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