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7/31/2020

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Warm up – 10 min: 

  • 15 Pause Calf Raise
  • 10 Cossacks + 10 Pause Goblet Squats
  • 10 Cuban Press
  • 90 sec Rolling plank

Strength:

  • Front Squat 3×5
  • Chest Supported Row 3×10-15 + 10-15 Bent over rear delt raise

Conditioning: 

Partner WOD – For time:

  • 1000/800m Row
  • 60 Wall Balls
  • 30 Pull ups
  • 750/600m Row
  • 40 Wall Balls
  • 20 Pull ups
  • 500/400m Row
  • 20 Wall Balls
  • 10 Pull ups

Split the reps