Warm Up
2 rounds:
- Band Shoulder Complex
- 15 Seated Leg Curls
- 10 Cossacks + 10 Pause Goblet Squats
- 8 Split Squat Rock Backs/side
Strength:
A1) Pause Back Squat 3×5-10
A2) Pause Chest Supported Upper Back Row 3×8-12
Conditioning:
Partner WOD – For time:
60-40-20:
- Walking Lunges
40-30-20:
- Toes to Bar/V-Ups/Sit ups
200-150-100:
- Double Unders
-Split reps
