Warm Up
2 rounds:
- Band Shoulder Complex
- 15 Box Hamstring Curls or 10 Single Leg Box hamstring curls/leg
- 5 Spiderman complex
- 1 Arm Overhead Carry
Strength:
A1) Deadlift 1×3-6, 1×6-8, 1×8-12
A2) Standing 1 Arm DB Arnold Press 3×6-10/arm
Conditioning:
Partner WOD
15-12-9-6-3:
- DB Bent Over Row
- Push Ups
- Step Ups/leg
I go, you go
