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6/4/2021

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Warm up – 10 min: 

  • 10 Nerve Floss/side + 5 Single Leg Glute Bridge w/ 5 sec hold/side
  • 8 ATG Split Squat/leg
  • 10 DF Cuban Press
  • Shoulder Series

Strength:

  • Cluster set of Band Hamstring Curls – One set: 15-30 reps, rest 30 sec, Max Reps, rest 30 sec, Max reps

then

  • RDL 3×10 @30X1 – add 5-10 pounds from last week if possible
  • DB Incline Bench Press 3×8-15
  • 1 1/4 Ring Rows 3×10-15

Conditioning: 

Partner WOD – 10 min AMRAP:

  • 10 Toes to Bar
  • 20 KB Deadlifts
  • 100 ft. Walking Lunge
  • 20 Toes to Bar
  • 30 KB Deadlifts
  • 100 ft. Walking Lunge
  • 30 Toes to Bar
  • 40 KB Deadlifts
  • 100 ft. Walking Lunge
  • etc.

Split the Reps