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6/9/2021

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Warm up – 10 min: 

  • 10 Nerve Floss/side + 5 Single Leg Glute Bridge w/ 5 sec Hold/side
  • 15 Rocking Hip Flexor Mob/side
  • 10 DF Cuban Press
  • Shoulder series

Strength:

  • Band Hamstring Curls Cluster Set – 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

Conditioning:

Partner WOD – 3 sets:

  • Dips x Max Reps – 1 immediately into Barbell Push ups x Max Reps – 1
  • 10 Bulgarian Split Squat/Leg
  • 20-50 sec Chin Over Bar Hold + 20-30 sec Hollow Hold

I go, You go