3/7/2024

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) DB Strict Press 3x5-10 -increase load/reps

A2) Strict Chest to Bar Pull ups 3x5-10  -increase load/reps

conditioning

Partner Workout

4RFT:

• 20 Alternating DB Snatch

• 40 1 Arm DB Overhead Walking Lunges

• 20 Single Arm DB Thruster

-split reps