2/13/25

warm up

2 rounds:

- 30 sec Close Grip Bar Hang

- 1 Arm Overhead Carry

- 5 Spiderman Complex

-15 Rocking Hip Flexor Mob/side

strength

A1) Incline Bench press 3x10 – build up in weight

A2) Strict Chin Ups 3 x 5-15 @3RIR – Myo match on sets 2 & 3

conditioning

3 sets – 2 min ON/OFF:

• 15/12 Calories on Machine

• 20 Walking Lunges

• Wall Walk or Handstand Hold/Plank for Remainder