Warm Up
Band shoulder series
then 2 rounds:
30 sec Close Grip Bar Hang
10 DF Cuban Press
10-20 sec top of Dip/Push up Hold + 10-20 sec Bottom of Dip/Push up
8 ATG Split Squat/leg
Strength:
Pause DB Bench Press @ slight incline 3 x Max Reps
Strict Pull ups 3 x Max Reps @30X1
Conditioning:
Partner WOD – 3 sets each:
10 DB Strict Press + Max Push ups
300/200m Row
10 Pronated Bent Over Row + Max Supinated Bent Over Rows
-alternate rounds
