Warm Up:
2 rounds:
- Band Shoulder Series
- 10 Cuban Press
- 8 Split Squat Rock Backs/side
- 5 Spiderman Complex
Strength:
A1) Bench Press 1×3-6, 1×6-8, 1×8-12
A2) 1 Arm Upper Back Row 3×8-12/arm
Conditioning:
Partner WOD
3RFT:
- 48/36 Cal Row (split)
- 10 Push Press (P1)
- 20 Walking Lunges (P2)
when partner 1 & 2 are done with their first movement, they switch
