1/18/24

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) Push Press 3x5-8 @30X1 - increase load/reps from last week

A2) Pronated Strict Pull up 3x5-8 - increase load/reps from last week

conditioning

Partner Workout

3RFT:

• 8 Bulgarian Split Squats/leg

• 16 Russian Kettlebell Swings

• 16/12 Cals on Machine

I go, You go