WOD
Warm-Up
LXB Smash (6 Minutes): T-Spine/Traps/Pecs/Delt
Dynamic Warm-up/Stretches
Strength
3-4 Sets
10 Glute Bridge DB Floor Press
10 DB Pullover
12-15 Abwheel Rollout
Conditioning
3 Rounds for Time (Rx+ 4 Rounds):
1k Bike
2 Rounds of Cindy | 3 Rounds of Cindy
Cindy: 5 Pull-up + 10 Push-up + 15 Air Squat
Run/Row Sub: 400m/500m