Warm Up
2 rounds:
- Band Shoulder Complex
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- 5 Spiderman Complex
Strength:
A1) 3 sets: 6-8 RDL + 3-6 Deadlifts
A2) 3 sets: 5-15 Dips/Floor press + 5-15 Push ups
Conditioning:
Partner WOD – 3 sets:
- 5 Reverse Lunge + Step Up/side
- 10 x 1 Arm Row/side
- 10 Shuttle Runs
I go, You go
