Warm up
- Band Shoulder Complex
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- 10 Nerve Floss/side
Strength:
A) Deadlift 3×3-6 – increase load/reps from last week
B1) Seated Strict Press 3×6-10 – increase load/reps from last week
B2) Strict Pull ups 3×6-10 – increase load/reps from last week
Conditioning:
Partner WOD – For Time:
30-24-18-12-6:
- Ring Push ups/Push ups/Barbell Push ups
- 1 Arm Row/arm
- Walking Lunges/leg
-Split the reps
