12/19/24

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 1x3-6, 1x8-12

A2) Strict Pull ups 2 x Max Reps

conditioning

Partner Workout

60-40-20:

• Meters of Walking Lunges

• Toes to Bar

Split reps