Warm Up:
2 rounds:
- 15 Seated Leg Curls
- 10 Single Leg RDL/leg
- 10 Cossacks + 10 Pause Goblet Squats
- 10 DF Cuban Press
Strength:
A1) 3 sets: 3-6 Front Squats + 3-6 Back Squats – increase load/reps from last week
A2) 3 sets: 6-8 DB Incline Bench press + 3-6 DB Flat Bench Press – increase load/reps from last week
Conditioning:
Partner WOD
2 sets each:
- 10 Trap Bar Bent Over Row + 10 Trap Bar Deadlifts + 50 ft. Farmer Carry holding Trap Bar
- 10 Pause Wide Grip Ring Row + 20 Step Ups + 30 sec Ring Plank
alternate rounds
