3/4/2024

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

strength

A1) Pause Back Squat 3x5-8 -increase load/reps

A2) Pause Calf/Tib Raise 3x10-20

conditioning

Partner Workout

Every 5 min for 4 sets:

P1) 8-12 Push Press

P2) 8-12 Strict Pull ups

Once both partner complete their station, switch

then split 500/400m on the Rower