10/11/23

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) Barbell Push Press 3x5-8 -increase load/reps from last week

a2) Pull up w/ Overhand grip 3x5-8 -increase load/reps from last week

--Add weight if needed

conditioning

3 sets -2 min ON/OFF:

• 15/12 cal row

• 50 ft. walking lunge

• Double Unders for remainder