3/20/25

warm up

2 sets:

• 30 sec Close Grip Bar hang

• Mixed Rack Overhead Carry

• 15 Rocking Hip Flexor Mob/side

• Bottom of Goblet Squat x 30 sec

strength

A1) Incline Bench press 3x5 – build up in weight

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

conditioning

Partner Workout – For time:

• 900m Row

• 30 Double DB/KB Hang Snatch

• 150 ft. Walking Lunge

• 600m Row

• 20 Double DB/KB Hang Snatch

• 100 ft. Walking Lunge

• 300m Row

• 10 Double DB/KB Hang Snatch

• 50 ft. Walking Lunge

Split reps