Warm up:
2 rounds:
- Band Shoulder Complex
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- 5 Spiderman Complex
Strength:
A) Deadlift 1×3-6, 1×8-12 – increase load/reps from last week
B1) Bench Press 1×3-6, 1×8-12 – increase load/reps from last week
B2) Pronated Strict Pull up – 3 cluster sets: Go to 0RIR, rest 15 sec, Max Reps
Conditioning:
Partner WOD – 3 sets:
- 10 Strict Press
- 20 Front Rack Reverse Lunges
- 10 Supinated Bent Over Row
- 20 Kettlebell Swings
I go, You go
