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11/18/21

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Warm up:

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

then 2 rounds:

  • 10 Cuban Press
  • 15 Band Pull Aparts
  • 30 sec Handstand Hold

Strength:

  • Push Press – Build to a heavy set of 3
  • 1 Arm Row 3×8-12/arm

Conditioning:

Partner WOD

For time:

  • 200 ft. Sandbag Bear Hug Carry
  • 20 DB Incline Bench Press
  • 20 Weighted Pull ups
  • 200 ft. Sandbag Bear Hug Carry
  • 20 DB Bench Press
  • 20 Strict Pull ups
  • 200 ft. Sandbag Bear Hug Carry
  • 20 DB Floor Press
  • 20 Kipping Pull ups/Band Pull ups

Split the reps