4/1/24

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

strength

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

A2) Pause Calf/Tib Raise 3x10-20

conditioning

Partner Workout

14 min AMRAP:

• 7 Strict Pull ups

• 7 Shuttle Runs

• 7 DB Hang Clean + Jerk

Alternate rounds