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:
Incline Barbell Bench Press 2×8 @3RIR
Chest Supported DB Wide Grip Row 2×10
Conditioning:
Partner WOD
1000/800m Row – split distance
then
2 sets each:
10-20 Deficit/Barbell Push ups + 10-20 Supinated Bent Over Row
immediately into
500/400m Row – split distance
then
2 sets each:
10-20 DB Hammer Curls + 10-20 DB Overhead Tricep Extensions
alternate rounds
