WOD
Warm-up
LXB Smash: T-Spine/Traps/Pecs/Delt
Dynamic Stretch/Warm-up
Strength
3-4 Sets
1.1.1.1* – Weighted Chin-up (11X1)
12e/arm DB Elbowing Row
20sec Tuck L-Sit OR Pike Leg Lift Hold
*Cluster sets – Perform each rep (4 in total) with a controlled full range of motion, resting 10sec between each rep (each set should be roughly 40-50sec)
(2) https://www.youtube.com/watch?v=dNftZR4iNd4
(3) https://www.youtube.com/watch?v=rDAQRbcZ-Gg
https://www.youtube.com/watch?v=jCbac5LqELQ
Conditioning
In Teams of two, 3 Rounds for Time, one partner working at a time:
60 Double Under
10 FBB Renegade Row (50/35)
200m Partner DBall Carry (80/50)
FBB Renegade Row: https://www.youtube.com/watch?v=iqkUO1gdXGY