12/16/24

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor

strength

A1) Back Squat 1x3-6, 1x8-12

A2) Band Pull ups/Lat Pull Downs 2 x Max reps

conditioning

Partner Workout

3 sets:

• 8 Strict Press

• 16 Back Rack Reverse Lunge

• 32 Double Unders

I go, You go