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3/18/2020

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Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 Single Leg RDL + 1 Arm Farmer Carry/side
  • 10 DF Cuban Press
  • Band Shoulder Series

Strength: 

  • Banded RDL 3×10
  • Pause Bench Press 3×5
  • Pause Ring Rows 3×10

Conditioning: 

Partner WOD – For Time:

  • 1000/800m Row

then

  • 150 ft. Walking Lunge @ lightest weight
  • 20 Push ups @ most challenging variation
  • 100 ft. Lunge @ heavier weight
  • 40 Push ups @ easier variation
  • 50 ft. Lunge @ heaviest weight
  • 60 Push ups @ easiest variation

then

  • 1000/800m Row

Split the reps