10/17/24
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 -increase load/reps
A2) Pause Strict Pull ups 5-15 -increase load/reps
conditioning
3 sets – 2 min ON/OFF:
15/12 Cals on Machine
50 ft Walking Lunge
Strict Burpee Pull ups for Remainder