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11/23/21

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Warm up:

10 Nerve Floss/side then

2 rounds:

  • 10 Single Leg RDL/Leg
  • Band Complex
  • 8 Split Squat Rock Backs/leg
  • 10 DF Cuban Press

Strength:

  • RDL 3×10 @31X1
  • DB Bench Press 3×10 @31X1
  • Pause Ring Rows 3×10

Conditioning:

Partner WOD – 3 sets each:

  • 400m Run/Row
  • 21 Double KB Deadlifts
  • 12 Burpee Pull ups

Alternate rounds

Scale run distance as needed