3/21/24

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 – increase load/reps

A2) Strict Pull up Clusters 3 x (3-6).(2-6).(1-6) - (15 sec rest between clusters)

conditioning

Partner Workout

For time:

40-32-24:

• Calories on Machine

• DB Reverse Lunge

-split the reps