10/24/24

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

Partner Workout

For time:

60-40-20

• DB Hang Snatch

• Bulgarian Split Squats

-Split reps