10/10/24

warm up

2 rounds:

- 30 sec Close Grip Bar Hang

- 1 Arm Overhead Carry

- 5 Spiderman Complex

-15 Rocking Hip Flexor Mob/side

strength

A1) Pause Strict Press 3x5-8 @3RIR

A2) Pause Strict Pull ups 5-15 @3RIR

conditioning

Partner Workout

60-40-20:

• Bulgarian Split Squats

• Calories on Machine

-split reps