4/11/24

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

4RFT:

• 500/400m Row

• 5 Goblet Reverse Lunge + Step ups/leg  

I go, You go