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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

4 sets – 90 sec ON/OFF:

• 30 sec Double Unders

• 30 sec Front Squat

• 30 sec Toes to Bar