12/4/23

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 WOD – 15 min AMRAP:

• Max Strict Pronated Pull ups w/ 15RM

• 10 Shuttle runs

• Max DB Incline Bench Press w/ 15RM

• 10 Shuttle runs

-split reps

Score is total # of presses + pull ups