Warm Up
Band Shoulder series
then 2 rounds:
30 sec Close Grip Bar Hang
10 DF Cuban Press
5-10 Band Chest Fly + 5-10 Band Chest Press
8 ATG Split Squat/leg
Strength:
Bench Press – Build to a heavy set of 4, then 2×5-8 – increase load/reps
Supinated Chin Ups – 3×5-8 – increase load/reps
Partner WOD
50/40 Cal Row
20 DB Incline Bench Press
20 DB Chest Supported row
40/30 Cal Row
20 DB Bench Press
20 DB Chinese Rows
30/20 Cal Row
20 DB Floor Press
20 DB Bent Over Row
Split the reps
