Warm Up
2 rounds:
- Band Shoulder Series
- 10 Cuban Press
- 5 Spiderman Complex
- 15 Rocking Hip Flexor Mob/side
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 – 12 min AMRAP:
- 500/400m Row
- 40 Wall Balls to 10/9 ft.
- 500/400m Row
- 20 Wall Balls to 12/10 ft.
-Split reps
