Warm Up:
2 rounds:
- Band Shoulder Complex
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- 10 Nerve Floss/side
Strength:
- A1) 2 sets: 8 RDL + 3-5 Deadlifts @3RIR
- A2) 2 sets: 5-15 Dips + 5-15 Push ups @3RIR
Conditioning:
Partner WOD – 3 sets each:
- 15/10 Cal Row
- 25 ft. Walking Lunge
- 10 Ring Rows
- 25 ft. Walking Lunge
- 10 Goblet Squats
-Alternate rounds
