6/20/24

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 3x5-15 -increase load/reps – Myo match on sets 2&3

conditioning

Partner Workout

20-16-12:

• Front Rack Reverse Lunge

• Calories on Machine

  Alternate rounds