WOD
Warm-up
LXB Smash: Traps/Pecs/Delts/T-Spine
2 Sets
5 Blackburn Stretch
12 Alt Scorpion Twists
10 Dive Bomber Push-ups
12 Alt Tripod w/ Overhead Reach
Strength
(Pressing strength and stability)
5-6 Sets to build up to a 5RM on Close Grip Bench Press (shoulder width apart)
then, build to a heavy, but perfect, 1RM Turkish Get-up on each arm (can be DB but preferably KB).
Conditioning
EMOM x 12 Minutes (3 Rounds) – No Measure:
(1) Double Unders
(2) Single Arm Turkish Sit-up (L)
(3) Single Arm Turkish Sit-up (R)
(4) DB Renegade Rows
*choose an appropriate weight for the movements that allows for quality form/reps
https://www.youtube.com/watch?v=KpufjJRtyPc