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5/16/22

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Warm up

Band Shoulder Series

then 2 rounds:

  • 10 DF Cuban Press
  • 30 sec Close Grip Bar Hang
  • 15 Rocking Hip Flexor Mob/side
  • 5 Bent Over Med Ball Slam

Strength:

  • Bench Press cluster set x 3.2.1 @30X1 – build to a heavy set, then Barbell/Ring Push ups 1×8-12 – add elevation/weight/band as needed
  • Strict Pull Ups – 3 sets: Max Pause Strict Chest to Bar Pull ups + Max Chin Over Bar Pull ups

Conditioning:

Partner WOD – 12 min AMRAP:

  • 200m on a Machine
  • 10 x 1 Arm Row/arm
  • 20-30 sec Ring Support/Ring Plank/FLR

alternate rounds