Warm Up:
Band shoulder series
then 2 rounds:
30 sec Close Grip Bar Hang
10 DF Cuban Press
10-20 sec Top of Dip + 10-20 sec Bottom of Dip or Table Top Hold
8 ATG Split Squat/Leg
Strength:
Pause DB Bench Press @ slight incline 3×5-10 – increase load/reps
Strict Pull ups 3×5-10 @30X1 – increase load/reps
Conditioning:
Partner WOD – 3 sets each:
20/15 Cals on Machine
10 Strict Press
10 Chest Supported rows
10/7 Cals on Machine
10 Push Press
10 DB Bent Over Row
-Alternate rounds
