12/27/23

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

3 sets – 3 min ON/OFF:

• 10 Strict Pull ups

• 10 DB Strict Press

then

• Accumulate Calories on a Machine for remainder