Warm Up
2 rounds:
- 10 Cossacks + 10 Pause Goblet Squat
- 15 Rocking Hip Flexor Mob/side
- 10 DF Cuban Press
- 10 PVC Pass Throughs + 30 sec Archer/side
Strength:
A1) 3 sets: 3-6 Front Squats + 3-6 Back Squats
A2) 3 sets: 6-8 DB Incline Bench Press + 3-6 DB Flat Bench Press
Conditioning:
Partner WOD – 12 min AMRAP:
2 rounds:
- 10 Ring Rows
- 10 Push Ups
- 20 Walking Lunges
2 rounds:
- 12 DB Deadlifts
- 9 DB Hang Cleans
- 6 DB Push Press
Alternate rounds
