12/12/24

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) Barbell Incline Bench Press 3x5-8 -increase load/reps

A2) Strict Pull ups 3x5-20 -increase load/reps

conditioning

Partner Workout

4 sets each:

• 5 Burpees

• 10 Front Rack Reverse Lunges

• 15/12 Cals on Machine

 -Alternate rounds