Warm Up
2 rounds:
- Band Shoulder Complex (Face Pulls + Band Pull Aparts + Pass Throughs)
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- 10 Nerve Floss/side
Strength:
A) Deadlift 3×6 @3RIR
B1) Seated Strict Press 3×10 @3RIR
B2) Strict Pull Ups 3×10 @3RIR
Conditioning:
Partner WOD – 3 sets each:
- 10 DB Bent Over Rows
- 16 Reverse Lunges
- 5-20 Push ups
– I go, you go style
Cashout:
Tabata: Single Leg Bench Hamstring Curl
