WOD
Mobility
LXB Smash: Hamstring, Pec, Delt, Trap
Ragdoll Stretch
Box Child’s Pose Stretch
Dynamic Warm-up
Primer
2 Sets
8e/side Half Kneeling KB Windmill
10e/side Half Kneeling KB Chops
10e/side Single Leg Poor Man’s Leg Curl
(2) https://youtu.be/Psmkt_Tft5E
Strength
Strict Press: Warm-up to 50%, then 3×8
Conditioning
EMOM for 16 Minutes (4 Rounds):
(1) 100m Run | 200m Run
(2) 10 Box Jumps | 12 Box Step-ups (20″)
(3) 1 Round of Cindy
(4) Rest
*Rx+ Wear a weight vest (20/14)
Cindy = 5 Pull-up + 10 Push-up + 15 Air Squats