Warm Up:
2 rounds:
- 15 Seated Leg Curls
- Band Shoulder complex
- 10 Cossacks + 10 Pause Goblet Squats
- 8 Split Squat Rock Backs/side
Strength:
A1) Pause Calf/Tib Raises 2×15 each
A2) Back Squat 3×5-10 @30X1
A3) Chest Supported Upper Back Rows 3×8-12 @30X1
Conditioning:
Partner WOD – For time:
- 20 DB Incline Bench Press
- 40 Overhead Walking Lunges
- 20 DB Bench Press
- 40 Front Rack Walking Lunges
- 20 DB Floor Press
- 40 Farmers Hold Walking Lunges
-split reps
