11/27/23

Warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

strength 

A1) Back Squat 3x5-8@3RIR

A2) Pause calf/Tib raise 3x10-20

conditioning

15 min EMOM:

1) 8-12 DB incline Bench Press

2) 8-12 Strict Pronated Pull Ups

3&4) 500/400m Row

5) Rest