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 – Build to a heavy set of 4, then 2×5-8 – increase load/reps
Wide Grip Bent Over Row 3×8-12 – increase load/reps
Conditioning:
Partner WOD – 20 min AMRAP:
200m Row/Run
12 Body Weight Step Ups
Farmer Carry Lap
30 sec Handstand Hold/Plank
-Alternate rounds
