WOD
6-8 Minute Mobility (Foam Roll/LXB Smash)
Dynamic Warm-up/Stretch
Strength
3-4 Sets
8-10 DB Floor Bridge Press
15-20 Banded/Cable Straight Arm Pulldown
12-15 Ab Wheel Rollouts or 20sec GHD Hollow Hold
Conditioning – Accessory Interval Training
EMOM x 12 Minutes (3 Rounds) – Record round with lowest total reps:
- Wall Walks
- Inverted/Body Row*
- Plate Sit-up (25/15)
- Rest
Focus on quality movement/positioning
*start the bar at chest height – lower height to increase difficulty