4/3/25

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 @ sustainable pace:

• 200m Run

• 12 Step ups

• 1 Loop Carry on each side

Round 1) 1 Arm Overhead Carry

Round 2) 1 Arm Front Rack Carry

Round 3) 1 Arm Farmer Carry