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Warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

strength

A1) Front Squat 3x5-8

A2) Pause Calf/Tib raise 3x10-20

conditioning

Partner Workout

3RFT:

• 20 Strict Chin ups

• 40 x ½ Kneeling Filly Press (10/arm/partner)

• 60 Body Weight Step ups

Split reps