Warm Up:
10 PVC Pass Throughs + 30 sec Archer/side
then 2 rounds:
- 15 Face Pulls + 15 Band Pull Aparts
- 10 Cuban Press
- 1 Arm Overhead Carry
Strength:
- Strict Press 3×5-8 – increase load/reps
- Wide Grip Bent Over Rows 3×8-12 – increase load/reps
Conditioning:
Partner WOD – 2 sets each:
21-15-9:
- Cals on Rower
9-15-21:
- Push up Mechanical Drop set
alternate rounds
