3/14/24

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) Seated Strict Press 3x5-8@3RIR

A2) Strict Pull up Clusters 3 x (3-6).(3-6).(3-6) (15 sec rest between clusters)

conditioning

Partner workout

3RFT:

• 30 Calories on Machine

• 24 Front Rack Reverse Lunges

• 18 Toes to Bar

 Split the reps