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7/14/2021

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Warm up – 10 min: 

  • 10 Nerve Floss/side + 5 Single Leg Glute Bridge w/ 5 sec Hold/side
  • 8 Split Squat Rock Backs/side
  • 10 DF Cuban Press
  • Shoulder series

Strength:

  • Deadlift – Build to a heavy set of 3 then 2×6 back off sets
  • Bench Press – Build to a heavy set of 3 then 2×6 back off sets
  • 3 sets: 15-30 Band Face Pulls + 10-15 Ring Rows

Conditioning:

Partner WOD – 3 sets:

  • 16 Walking Lunges + 5-10 Heels Elevated 1 1/4 Squats
  • 20 Seated Band Leg Curls
  • 20 Band Pull Aparts

I go, You go style