12/18/23

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

strength

A1) Back Squat 3x5-8 – increase load/reps

A2) Pause Calf/Tib raise 3x10-20

conditioning

Partner workout

10 min AMRAP:

• 8 Strict Pull ups (Pronated)

• 8 Push Press

• 40 Double Unders or 80 Single Unders

Alternate rounds