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

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10/18/24

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10/16/24