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12/6/21

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Warm up: 

2 rounds:

  • Band Shoulder Complex
  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 5 Lying Med Ball Chest Pass

Strength:

  • Bench Press 4×7
  • Strict Pull ups 4 sets: Go to 2RIR

Conditioning:

Partner WOD – 3 sets each:

  • 10 Bent Over Row
  • 8 DB Press
  • 6 DB Push Press
  • 40 Double Unders
  • 20 sec Chin Over Bar Hold

Alternate rounds