Warm Up:
2 rounds:
- Band Shoulder Complex
- 10 Cuban press
- 15 Rocking Hip Flexor Mob/side
- 5 Spiderman Complex
Strength:
A1) 3 sets: 6-8 RDL + 3-6 Deadlifts – increase load/reps from last week
A2) 3 sets: 5-15 Dips/Floor Press + 5-15 Push ups – increase load/reps from last week
Conditioning:
Partner WOD – 3 sets:
- 6 Hang Power Cleans
- 12 Front Rack Reverse Lunges
- 6 Thrusters
- 12 Pronated Bent Over Row
- Rest 1 min
I go, You go
