Warm Up:
2 rounds:
- Band Shoulder Complex
- 15 Seated Leg Curls
- 1 Arm Overhead Carry
- 15 Rocking Hip Flexor Mob/side
Strength:
A1) Deadlift 1×6, 1×8, 1×12 – decrease weight each set – all sets @3RIR
A2) Seated 1 Arm DB Arnold Press 3×6-10/arm
Conditioning:
Partner WOD – 3 sets:
- 12 Front Rack Reverse Lunges
- 15 Chest Supported Rows
- 10-20 Push ups
I go, you go
