warm up
2 rounds:
- Band Shoulder Series
-10 Lat Prayers
-5 Spiderman complex
-15 Rocking Hip Flexor Mob/side
strength
A1) Front Squat 3x5-8 @3RIR
A2) Pause Calf/Tib raise 3x10-20
conditioning
Partner WOD - For time:
60-48-36
Cals on Rower
Kettlebell Swings
-split reps
