4/18/24
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) ½ Kneeling 1 Arm Press 3x5-10/arm @3RIR
A2) Pause Strict Pull up 3x5-15 @3RIR (Pause 1 sec in bottom)
conditioning
Partner Workout
4 sets each:
8 Single Leg Squat Press Out to Box/leg
24 Double Unders
8 Toes to Bar + 8 Sit ups
24 Double Unders
I go, You go
