11/21/24

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 -increase load/reps

A2) Strict Pull ups 3x5-20 -increase load/reps

conditioning

Partner Workout

4 sets each:

• 8 Burpees

• 25 ft. Walking Lunges

• 16 Russian Kettlebell Swings

• 25 ft. Walking Lunge

Alternate rounds