Blog Search

10/14/2020

By: 0

Warm up – 10 min: 

  • 10 Nerve floss/side
  • 10 Single leg RDL/Leg
  • 10 DF Cuban press
  • Band shoulder series

Strength:

  • Deadlift 3×5-10 @3RIR (Choose a weight that you can confidently hit for at least 5 reps, but no more than 10, with at least 3 reps in the tank.  Over the next few weeks, you will either add weight or reps to progress this movement.  If you hit all 3 sets for 10 reps, add weight next time.
  • Bench Press 3×5-10 @3RIR
  • Pause Ring Rows 3×10

Conditioning: 

Partner WOD – 3 sets each:

  • 10 Bent over rows
  • 5-20 Dips/Barbell Push ups
  • 20 Reverse lunges

Alternate rounds