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1/18/2021

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Warm up – 10 min:

  • 90 sec Rolling Plank
  • 60 sec Close Grip Bar Hang
  • Band series
  • 8 Side Step Ups/Leg @30X1

Strength:

  • Back Squat 3×3-6 – add weight or reps
  • Strict Pull ups 3 x Max w/ 2RIR – add reps to last week

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 100m Row
  • 10 Push ups/Dips
  • 10 Step ups
  • 150m Row
  • 15 Push ups/Dips
  • 15 Step Ups
  • 200m Row
  • 20 Push ups/Dips
  • 20 Step ups
  • etc.

split the reps