WOD
Mobility
LXB Smash: Traps, Pecs, Delts
Scorpion Twists
Swimmer’s Stretch
Accumulate 1 Minute Dead Hang
Primer
2 Sets
10 Banded Passthroughs
10 Banded Pull-aparts
10 Alt Quadruped Shoulder Taps
5 Plyo Pushups
Strength
Lynne
5 Rounds for Reps:
Bodyweight Bench Press for Max Reps
Pull-ups for Max Reps
Rest 3 minutes between each round.
If scaling, pick a weight you’re able to bench for 8-10 reps with and scale with banded strict pull-ups.
Conditioning
2k Row for Time
This is not meant to be a sprint – more for recovery. Find a good sustainable pace without wearing out/winding out.