WOD
Mobility
BB Smash: Traps, Triceps, Forearm
Dynamic Warm-up
Strength
Bench Press: 6 Sets to build up to a heavy set of 5.
Pause for 2 seconds, 1″ ABOVE your chest
Conditioning
For Time, In Teams of Two (24 Minute Cap):
800m Partner Run
3 Rounds
30 Partner Synchro Sit-ups
200m Partner KB Farmer’s Carry (70/53) | (180/100)*
30 Box Jump Overs (24/20)
800m Partner Run
*Farmer’s Carry Bars (35’s/15’s)