6/24/24

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

strength

A1) Pause Back Squat 3x5-8 @3RIR

A2) Jackknife Ring Pull up/Lat Pull Down 3x10-20 @3RIR

conditioning

Partner Workout

3 sets each:

• 400m Run or 500/400m row or 1000/800m Bike

• 10 DB/KB Hang Clean & Jerk

 Alternate rounds