5/13/24

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 -increase load/reps

A2) Pause Calf/Tib Raise 3x10-20

conditioning

Partner or Solo

20 min AMRAP:

1600m Run

Then AMRAP:

• 5 Strict Pull ups

• 10 Push Press

• 12 BW Step ups

If partner, split run & alternate rounds