Warm up:
2 Rounds:
5 Dislocates
10 Banded Pull downs
10 Scap Retractions
10 Hollow Body Swings
10 Shoulder Taps
5 Swimmers
Strength:
Shoulder Press 3x10 @ 70 %
DB FLY 3 x 10
Conditioning:
4 x 3 min AMRAP
3 pull-ups
5 Push Press (135/95)(125/85)(115/75)
20 Double unders
*1min rest after each 3 min amrap
Partner WOD; 100/80 cal row 100 Back squats (115/75)(95/65) 100 Push Press 100 Front Squats 100 pullups 100 KBS (70/55)(55/35) 100 Hang...
Strength: 10 min EMOM 1 Deadlift 1 Hang Squat Clean 1 Hang Power Clean 2 Push press Conditioning: For Time 4 Rounds: 10 Hang Power Cleans...
Strength ; Bench Press 4x5 @80% Super Set: Bicep Curls 3x12 Tricep Ext 3x12 Conditioning : 1 Deadlift (255/175)(225/155)(205/135) 1...
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