WOD

Mobility
LXB Smash: Trap, Hips, Adductors
Pigeon Stretch
Frog Stretch
Dynamic Warm-up

Primer
2 Sets
20 Double Under / 30 High Jump Rope
20sec e/side Copenhagen Planks
6 e/side KB Windmill Press
6 e/leg Single Leg KB DL

Strength
Deadlift: Build to 70%, then 3 reps EMOM for 8 Minutes (T&G)

Conditioning
For Time:
50-40-30-40-50
Double Under

10-15-20-15-10
Russian KB Swings (70/53)
V-Ups

50 DU, 10 KBS, 10 V-Ups
40 DU, 15 KBS, 15 V-Ups
etc…

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