Warm Up
2 rounds:
- 30 sec Close Grip Bar Hang
- 1 Arm Overhead Carry
- 5 Spiderman Complex
- 15 Rocking Hip Flexor Mob/side
Strength:
A1) RDL 3×5-10 @31X1
A2) DB Push Press 3×5-10 @31X1
Conditioning:
Partner WOD
60-40-20:
- Bulgarian Split Squats
- 1 Arm Row
Split the reps
