3/27/25

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) Strict Press

Set 1) 5-8

Set 2) 8-12

Set 3) 12-15

All @ 3RIR

A2) Chin Ups 3 x 5-15 @3RIR

conditioning

3 sets – 2 min ON/OFF:

• 15/12 Cals on Machine

• 50 ft. Walking Lunge

• Wall Walks or Handstand Hold or Plank Hold for remainder