4/24/25

Warm Up

2 sets:

30 sec Close Grip Bar hang

Mixed Rack Overhead Carry

15 Rocking Hip Flexor Mob/side

Bottom of Cossack x 30 sec/side

strength

A1) Strict Press

Set 1) 5-8 set 2) 8-12 set 3) 12-15

-increase load/reps from last week

A2) Chin Ups 3 x 5-15 -increase load/reps from last week

conditioning

15 min EMOM

1) 40 sec on Machine

2) 4 DB/KB Hang Snatch + 8 Overhead Walking Lunges Right

3) 4 DB/KB Hang Snatch + 8 Overhead Walking Lunges Left

4) 20-30 sec Chin Over Bar Hold

5) 15 Extended ROM crunch off bench