WOD
Mobility
LXB Smash: Pecs, Lats, Traps, Rotator Cuff
Dynamic Warm-up, into 2 sets of:
40sec Row (easy) + 20sec Row (sprint)
5 Blackburn Stretch
10 DB Cuban Press
10 Alternating Push-up Pike Toe Touch
Strength
3-4 Sets
6 Bench Press (21X0)
10-15 Dips*
10e/arm Single Arm DB Row (20X1)
*scale with band or bench dips
Conditioning
EMOM x 12 Minutes (4 Rounds) – Record the round with lowest rep:
- Calorie Row
- DBall Bearhug Hold (80/50)*
- Double Under
- Wallball (20/14)
*record seconds held as reps