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1/10/2020

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Warm up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexions/side
  • 10 Pause Goblet Squats + 10 Kossacks
  • 20-30 sec Bottom of Dip Hold or Handcuff stretch
  • 10 Cuban Press

Strength: 

  • Front Squat 3×3
  • 3 sets: Dips x Max Reps + Max Dip Support Hold
  • Banded KB 1 Arm Row w/ bench 3×10/arm

Conditioning: 

Partner WOD – For Time:

  • 40 Step ups
  • 24 Clean & Jerks
  • 24 Pull ups
  • 40 Step ups
  • 18 Clean & Jerks
  • 18 Pull ups
  • 40 Step ups
  • 12 Clean & Jerks
  • 12 Pull ups

Split reps