Warm Up
Band Shoulder Series
then 2 rounds:
30 sec Close Grip Bar Hang
10 DF Cuban Press
5-10 Band Fly + 5-10 Band Chest Press
8 ATG Split Squat/leg
Strength:
Pause DB Bench Press 2×8 @ slight incline @3RIR
Strict Pull ups 2×8 @30X1
Conditioning:
Partner WOD
2 sets each:
10-20 Seated DB Press
10-20 Ring Rows
immediately into
2 sets each:
10 DB Raise Complex
20 Band Pull Aparts
Alternate rounds
