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Jan 7

Written By Nick Love

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 - increase load/reps from last week

A2) Pause Calf/Tib raise 3x10-20

conditioning

Partner WOD

3 sets each:

10 Strict Chin ups
10 Shuttle Runs
10 DB Hang Clean & Jerk

Alternate rounds

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