Blog Search

1/6/22

By: 0

Warm Up:

  • Band Series
  • 10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 15 Band Pull Aparts
  • 10 Cuban Press
  • Double KB Overhead Carry

Strength:

  • 4 sets: 3 Strict Press + 4 Push Press @30X1
  • DB Bent Over Row 4×8-12 – add weight/reps

Conditioning:

Partner WOD – For time:

600/500m Row

then Accumulate 100 Assisted  Strict Pull ups/Lat Pull downs

  • Every time you break, do 10 Hand Release Push ups
  • Choose a pull variation that allows you to get 20 unbroken reps on your first set

then

600/500m Row

Split the reps – one person working at a time