10/3/24

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) DB Incline Bench Press 3x8-12 – increase load/reps

A2) Strict Pull ups 3x5-15  – Myo match after set 1

conditioning

4 sets – 90 sec ON/OFF:

• 30 sec DB Hang Snatch

• 30 sec DB Step ups

• 30 sec Toes to Bar