A. Warm Up
1000m Row
50 Tri Push Downs
50 Banded Pull Aparts
50 Lat Pull Downs
B.
6×4-6 Bench (4-5 second negative)
C.
3 Sets
15-20 DB Bench (light weight)
10 Ab Rollouts
4-6 Weighted Pull Ups
D.
Partner WOD
1,2,3…..6,7,8
Partner A performs the Clean and Press, while Partner B simultaneously performs Wall Balls. When complete, they switch. When finished, both partners do the 5 PUs, 5 SUs, and 5 ASs together.
Clean and Press
Wall Ball
5 Push Up & Sit Up & Air Squat