1/20/25

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor

strength

A1) Pause Back Squat 3x5-8

A2) Pause Strict Pull ups 3x5-10

conditioning

Partner Workout

4RFT:

• 12 Hang Power Cleans

• 12 Push Press

• 24 Front Rack Reverse Lunges

-split reps