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7/21/2021

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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 2 then 2×4 Back off sets
  • Bench PressĀ – Build to a heavy set of 2 then 2×4 Back off sets
  • 3 sets: 15-30 Band Face Pulls + 10-15 Ring Rows

Conditioning:

Partner WOD – 3 sets:

  • 20 Walking Lunges + 5-10 Heels elevated 1 1/4 Squats
  • 10 DB Hammer Curl + Press
  • 15 Seated Band Hamstring Curls + Max Prone Hamstring curls

I go, You go style