WOD
Mobility
Banded Hamstring Stretch (cross over body – 3 angles)
https://bit.ly/2WhgPZn
Forearm Smash LX Ball (Sub BB if needed)
https://bit.ly/2PFjtFH
Psoas Smash (Pso-rite or ball)
https://bit.ly/2ZSsf7M
Primer
3 Rounds:
12 Cossack Squats
https://bit.ly/2LdJCN7
10 Banded Facepull and Y-Press
https://bit.ly/2Jb8qmf
16 Quadruped KB Pullthrough
https://bit.ly/2XXrEQH
Conditioning
Tabata (8 rounds of 20sec on / 10 sec off):
Row or Cal
Bike for Cal
Abmat Situps
Complete all 8 rounds of Row before moving to bike, and so on for each movement.
Record the lowest round for each exercise.