WOD
Mobility
LXB Smash: Pecs, Delts, Traps, Glutes/Hips, Adductor
Samson/Half Kneeling Stretch
Kneeling Stretch
Child’s Pose
Dynamic Warm-up
Primer
2 Sets
8 e/side Half Kneeling KB Windmill
6e/side KB Quadruped Pullthrough
20 Single/Double Unders
(1) https://www.youtube.com/watch?v=wjYNzITBDqg
(2) https://youtu.be/2dfGN4VDfnU?t=2
Strength
(15 Minutes)
Deadlifts: 3 Sets of 3 @ 70% (T&G)
Banded Strict C2B: Perform 3 sets of 12 Banded Strict Chest to Bars (one set after each working set of DL)
Conditioning
4 Rounds for Time:
30 Double Under | 50 Double Under
15 Toes-to-Bar | 5 Bar MU
10 DBall Ground-to-Shoulder (80/50)
DBall G2S: https://www.youtube.com/watch?v=e-uICw1Uwps