5/30/24

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) Seated DB Strict Press 3x5-10 -increase load/reps

A2) Strict Pull ups 3x5-10 -increase load/reps – Myo match on sets 2&3

conditioning

Partner Workout

20 min AMRAP:

• 40 Calories on Machine or 400m Run

• 60 Body Weight Step ups

• 40 Calories on Machine 2 or 400m Run

• 60 sec Handstand Hold/Ring Plank/Plank

-split reps