(Glycolytic 2-5 min bursts)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec Spiderman & Pigeon str/leg, 5 push-up to down dog, 10 hanging shrugs, 3 fwd lunges/leg
WOD
Partner WOD: For total time:
Buy In: 100 WB (20/14 & 10/9) (50+ 14/10 & 10/9)
then
10 Rounds total of:
10 Bench presses (185/115) (50+ 135/65)
10 Pull-ups (Mod: bands OR ring rows)
10 Alternating OH DB lunges (total) (50/35) (50+ 35/20)
Then:
Buy out: 100 WB (20/14 & 10/9) (50+ 14/10 & 10/9)
