Warm Up:
2 rounds:
- 10 Pause Calf/Tib Raises
- Band Shoulder Series
- 10 Cossacks + 10 Pause Goblet Squats
- 10 Single Leg RDL/Leg
Strength:
A1) Back Squat 1×3-6, 1×6-8, 1×8-12 – increase load/reps from last week
A2) Pause Ring Rows 3×8-12
Conditioning:
Partner WOD – For time:
40-30-20:
- DB Incline Bench Press
- DB RDL
- Cals on Machine
Split the reps
