Warm up
10 Nerve Floss/side
then 2 rounds:
30 sec Close Grip Bar Hang
10 DF Cuban Press
8 Side Step Ups/leg @30X1
10 Cossacks + 10 Pause Goblet Squats
Strength:
a) Back Squat 3×6
b1) DB Incline Bench Press 3×6-10
b2) RDL 3×6-10
Conditioning:
Partner WOD
10 min AMRAP:
2-4-6-8-10-etc.
Hang Power Cleans
Dips
Step Ups
-I go, you go style
Cashout:
Tabata
- Seated Leg Curl
- D-Ball Crunch
