WOD
Warm-up
LXB Smash: Upper body (pecs, traps, rotator cuff)
2 sets:
15/12 Calorie Row
8 Cat Cow Stretch
10 Alternating Scorpion Twists
12 Alternating Tripod w/ Overhead Reach
Strength
3-4 Sets
3-5 Skin the Cat (scaled)*
10-15 GHD Sit-ups or 20-30sec Hollow Hold
3e/side KB Turkish Get-up (building)
*Beginner option: spent 20-30sec in stretch position, working on shoulder mobility
Conditioning
AMRAP 12 Minutes:
Max calorie row
– Starting at 0:00 and every 3:00 after perform:
12 KBS (53/35)
15 Abmat Sit-up