WOD
Warm-up
LXB Smash: Pec/Trap/T-Spine
Dynamic Stretch/Warm-up
Strength
3-4 Sets
3.3 Strict Chin-up (21X1)*
12 Glute Bridge DB Floor Press
12-15 Abwheel Rollout
*Perform 3 tempo Chin-ups, rest 15sec, then immediately into an additional 3 reps
Tempo: 2sec down, 1sec pause at bottom, up fast, pause 1sec at top
Conditioning
For Time (20 Minute Cap):
30/25-25/20-20/15-15/10
Calorie Row
4-3-2-1
Rounds of Cindy
Cindy = 5 Pull-up + 10 Push-up + 15 Air Squats
Round 1: 30/25 Calorie Row + 4 Rounds of Cindy
Round 2: 25/20 Calorie Row + 3 Rounds of Cindy
etc…