11/7/23

warm up

2 rounds:

- Band Bully Series

- 10 Cuban Press

- 10 Cossacks/leg

- 5 Spiderman Complex

strength

a1) Pause Bench Press 3x5-8 -increase load/reps from last week

a2) High Ring Row 3x8-12 -increase load/reps from last week

conditioning 

Partner WOD – 3 sets each:

• 10 Glute Ham Rollouts or 10-20 Lying Band Hamstring curls + 10-15 DB RDL  

• 8 Bulgarian Split squats/leg + 16 Heels elevated air squats

 I go, you go