Blog Search

9/15/22

By: 0

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 15 Face Pulls + 15 Band Pull Aparts
  • 10 Cuban Press
  • 1 Arm Overhead Carry

Strength:

  • Push Press 3×5-8 @30X1 – increase load/reps
  • 1 Arm Row 3×8-12/arm @31X1

Conditioning:

Partner WOD – 3 sets each:

  • 5-15 Strict Pull ups
  • 5-15 Dips
  • 20 Body Weight Step Ups
  • 5-15 High Ring Rows
  • 5-15 Push ups

alternate rounds