5/2/24
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 -increase load/reps
A2) Pause Strict Pull up 3x5-15 (Pause 1 sec in bottom) -increase load/reps
conditioning
Partner Workout
12 min AMRAP:
2-4-6-8-10-etc:
Hang Power cleans
-100 ft. Walking Lunge after each round
-split reps