WOD
Mobility (Athlete’s Choice):
Focus on mobilizing/smashing T-Spine, Lats/Triceps, Psoas
2 Minute Bike (30sec AHAP, 1.5min casual)
5 Blackburn Stretch
12 Alternating Scorpion Twist Stretch
10 Cat Cow
10 Scap Pull-up
Skill
6-8 Minutes Practicing T2B Progression
Beginner: 15sec GHD Hollow Hold + 15sec GHD Hip Extension Y-Hold (weighted)
Intermediate: Accumulate a total of 30 Hollow Jump + Hip to Bar
Advanced: Accumulate a total of 30 Kipping Ring T2B
GHD Hip Extension Y-Hold: https://youtu.be/jreartzFuqA
Hollow Hip to Bar: https://youtu.be/O2xcntMlloY?t=12
Strength
3 Sets
12 DB Pullover (1sec paused at bottom)
3-4 Dips (weighted or as difficult as possible)
100′ KB Filly Carry (switch arms at 50′)
(3) https://youtu.be/Uyg0SIv8vEc
Conditioning
3 Rounds for Time (15 Minute Cap):
25/20 Calorie Bike
30 Air Squats
20 Body Rows
2 KB Turkish Get-up (53/35)*
*1 TGU per side