1/27/25

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor

strength

 Speed Back Squat 5x3

-Get in groups of 3 and perform in a Congo Line

conditioning

16 min EMOM:

1) 5-10 Strict Pull ups

2) 10-15 DB Strict Press

3) 20 Walking Lunges

4) Rest