10/6/23

Warm Up:

2 rounds:

-Band Shoulder Complex

-5 Spiderman complex

-10 Single leg RDL/leg

-10 DF Cuban Press

Strength:

a1) Deadlift 3x5-8 -increase load/reps from last week

a2) Terminal knee extension against band 3x10/leg

Conditioning:

Partner WOD – 5 sets:

• 20 DB Bent Over Rows

• 100-200-300-400-500 etc. ft. Carry

• 20 Push ups

Split reps

Add 100 ft carry each round

1) Overhead

2) Overhead + Front Rack

3) Front Rack

4) Front Rack + Farmer Carry

5) Farmer Carry