3/18/24

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 Workout

15 min AMRAP:

4 sets each:

• 8 Strict Pull ups

• 8 Double DB Hang Snatch

• 8 DB Push Press

alternate rounds

Then accumulate as many calories as possible on a Machine as a team in the remaining time