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8/1/22

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Warm Up:

Band shoulder series

then 2 rounds:

  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 5 Bent Over Med Ball Slam
  • 15 Rocking Hip Flexor Mob/side

Strength:

  • Pause Bench Press 3×5-8 – increase load/reps
  • Pronated Pull upsĀ 3×5-8 – increase load/reps

Conditioning:

Partner WOD

12-10-8:

  • DB Incline Bench Press
  • Chest Supported Row

*200m Run after each round

alternate rounds