WOD
Mobility
6 Minute Foam Roll: Athlete’s Choice
Row 2 Minutes
Dynamic Warm-up
Strength
3-4 Sets
100′ Sled Drag (push + pull)
Accumulate 30sec Hanging L-Sit or Seated Pike-up
15 Weighted GHD Hip Extensions
(2) https://youtu.be/VFgzj5icGo0?t=158
or
https://youtu.be/Ae5QigHjK1Y?t=5
Conditioning
EMOM for 5 Rounds (15 Minutes)
(1) 12/10cal Row
(2) 10 Box Jumps (24/20)
(3) 1 Round of Cindy