Warm Up
2 rounds:
- Band Shoulder Series
- 10 Cuban Press
- 5 Spiderman Complex
- 15 Rocking Hip Flexor Mob/side
Strength:
A1) Pause Close Grip Bench Press 3×5-10
A2) Pause DB Bent Over Row 3×8-12
Conditioning:
Partner WOD – 15 min for Quality
- 40/30 Cals on Machine
- 10-20 Band Assisted Partner Nordics or 30 Bench Leg curls
- 40/30 Cals on Machine
- 30 Band Face Pulls + 30 Band Pull Aparts
- 40/30 Cals on Machine
- 40 Single Leg RDL
-Split the reps
