11/25/24
warm up
2 rounds:
- Band Shoulder Series
-10 Lat Prayers
-5 Spiderman complex
-15 Rocking Hip Flexor
strength
A1) Back Squat 3x5-8 -increase load/reps
A2) Strict Pull ups 3x5-20 -increase load/reps
conditioning
Partner Workout
4 sets:
10 DB Incline Bench press
15 DB Chest Supported Row
20 DB Walking Lunges
I go, You go