WOD
Mobility
LXB Hamstring/Glute Smash
Child’s Pose Box Stretch
Ragdoll Stretch
Dynamic Warm-up
Primer
2 Sets
10 Calorie Row
20sec e/leg Copenhagen Planks
6e/leg Box Blast Off
Strength
Deadlift: Build up to 75%, then perform 2 reps every 90 seconds for 6 Rounds (9 Minutes)
Conditioning
EMOM for 16 Minutes (4 Rounds):
(1) 20 Russian KB Swings (70/53)
(2) 20 V-Ups
(3) 12 Box Jumps (24/20) | (30/24)
(4) 12/10 Calorie Row
If you’re unable to accomplish the prescribed reps, modify to work for about 40sec per movement.