11/30/23

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) Strict Press 3x5-8 @3RIR

A2) Supinated Pull ups 3x5-8 @3RIR

conditioning

Partner workout - For time:

48-40-32

• Bulgarian Split Squats

• Plate Ground to Overhead

-Split reps