WOD

Mobility
3-5 min of LXB T-Spine/Traps (on the floor)
3-5 min of Hip Flexor
3-5 min of Psoas Smash

(2) https://www.athletico.com/wp-content/uploads/2013/02/hip-flexor.jpg

Strength
4 Sets
5 Hollow to Arch Roll ( H + A = 1)
5e/side Half Turkish Get-Ups*
12e/arm Single Arm KB Row

(1) https://youtu.be/okkc07gIzOY?t=18
*Up to the bridge

Conditioning
EMOM 12 Minutes (4 Rounds):
15 Russian KBS (70/53)
15 HR Push-Ups
15 Knee-to-Chest | T2B*

*Only if you’re able to chain together multiple reps