WOD
Mobility
LXB Smash: Trap/Pec/Shoulder/Rotator Cuff/T-Spine
Dynamic warm-up/stretches
Skill
10 Minutes Practicing T2B Progression
2-3 Sets
Beginner: 15-20sec Hollow/Arch Hold (on ground)
Intermediate: 10 Hollow Arch Kips (controlled) or Hollow Lat Pullback*
Advanced: Accumulate a total of 20-30 Strict T2B (keeping tension on descent/bottom position)
*Hollow Lat Pullback (3rd video): https://www.instagram.com/p/CeCq53yL4Zb/?utm_source=ig_web_copy_link
Strength
3-4 Sets
20-30sec Hollow Body Banded Pullover Hold
12-15 Elbowing Rows (elbows at 90 degree)
6-8 Bar Dips (1sec pause at bottom)
(1) https://youtu.be/EIFZvjjBw8g?t=10
(2) https://www.youtube.com/watch?v=dNftZR4iNd4&ab_channel=FunctionalBodybuilding
Conditioning
3 Rounds for Quality (no measure):
200m Run
6e/side Single Arm KB Turkish Sit-up
16 Alternating Pike Leg Lift Over (L+R=2)
12 KB Horn Bicep Curl
SA KB Turkish Sit-up: Scale with knees being bent – controlled descent
https://bit.ly/3R8Jrkl
Pike Lift Over: https://bit.ly/3yili29
KB Horn Curl: https://bit.ly/3bRescg