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…