5/16/22
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
2022 05 15