4/15/24

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

strength 

A1) 3 sets: 3-6 Front Squats + 3-6 Back Squats @3RIR

A2) Pause Calf/Tib Raise 3x10-20

conditioning 

Partner Workout

3 sets each:

• 10 Single Arm Lat Pull Down/arm

• 200m Run

• 8-12 DB Incline Bench Press

• 250/200m row

I go, You go