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11/4/2019

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Warm up – 10 min: 

  • 15 Rocking Hip Flexor Mob/side
  • 90 sec Rolling plank
  • 8 Side Step Ups/side @40X1
  • Band Series

Strength: 

  • Back Squat 10,8,6,4
  • Chest Supported Row 4 x 10-15

Conditioning: 

Partner WOD – 3 sets each:

  • 21/18 Cal Row
  • 15/10 Push ups – Scale up by adding a band or doing ring push ups or dips if you can easily do this unbroken
  • 9 Reverse Lunges/Leg

Alternate rounds