11/14/24

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) Barbell Incline Bench Press 3x5-8 @3RIR

A2) Strict Pull ups 3x5-20 @3RIR

conditioning

Partner Workout

60-40-20:

• Calories on Machine

• Walking Lunges

-split reps