WOD
Mobility
LXB Smash: Traps, Pecs, Rotator Cuff, Adductor
1-Minute Dead Hang
200m Jog
Dynamic Warm-up
Strength
4 Sets
15 Banded Pull-up/Chin-up
10 Dragon Flags | Headstand Knee Tuck*
20 Weighted Hip Extensions
*https://youtu.be/m7WtrbHgMhM?t=6
Conditioning
For Time:
100 Wallball (20/14)
*Starting at 00:00, run a 100m|200m every 2 minutes.
Pick up reps where you left off.