Warm Up
2 rounds:
10 Cossacks + 10 Pause Goblet Squats
8 Split Squat Rock Backs/side
10 Cuban Press
15 Face Pulls + 15 Band Pull Aparts
Strength:
Back Squat 3×5-8 @30X1 – increase load/reps
Incline Barbell Bench Press 3×5-8 – increase load/reps
Chest Supported DB Wide Grip Row 3×8-12
Partner WOD
3 sets – 2 min ON/OFF:
6 Shuttle runs
10 DB Bent Over Row
10 DB RDL
Ring Plank or Handstand hold for remainder
