WARM-UP
2 ROUNDS
1:00 Cardio Choice
10 Slow Air Squats/ 2nd Goblet
8/8 Single Arm DB Bent Over Rows
6/6 Alt. Shoulder Taps/ DB Slides
8 Ring Rows
STRENGTH
4 SETS
Max Strict Wide Grip Pull-Ups*
8/8 Banded Deadbugs.
*Goal is to get a minimum of 7 Reps.
WOD
3 SETS FOR QUALITY
1:00 Cardio Choice
10/10 Single Arm DB Bent Over Row (Athlete Choice, Moderate)
20 Air Squats
10/10 Banded Pallof Presses
10 Tempo DB Goblet Squats (32X1)
20 DB Slides
Rest 1:00 b/t
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