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 – 3 sets: 2 @heavy weight, then drop weight and go immediately into 3 speed reps @ lighter weight immediately into max reps @31X1 at the same weight (drop weight by 25-30%)
Supinated Chin Ups 3×5-8 – increase difficulty
Partner WOD
20-16-12-8-4:
DB/KB Hang Clean & Jerks
Wide Grip Ring Rows
then 1000/800m Row
then 30-20-10:
DB Incline Bench Press
Chest Supported Rows
-Split the reps
