WOD
Warm-up
4 Minutes Foam Roll/LXB Smash – Athlete’s Choice
Tabata (20s work/10sec rest) x 3 Rounds (6 Minutes)
(1) Extended Plank Hold
(2) Superman Extensions Hold
(3) Seated Pike Leg Lift Hold
(4) Alternating Tripod w/ Overhead Reach
Skill
6-8 Minutes Practicing T2B Progression
Beginner: 15sec GHD Hollow Hold + 15sec GHD Hip Extension Hold (arms overhead)
Intermediate: Accumulate a total of 30 Hollow Lat Pullback
Advanced: Accumulate a total of 20-30 Strict T2B (keeping tension on descent/bottom position)
Strength
3 Sets
12 DB Elbowing Rows
4-6 Bar Dips (weighted, if possible)
40sec Weighted Forearm Plank
Conditioning
AMRAP 3 Minutes x 4 Rounds (12 Minutes):
400m Run
Max Burpees in Remaining time