7/1/24

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 -increase load/reps

A2) Strict Pull ups 3 sets: 5-20 Strict Pull ups.  Rest 20 sec.  3-5 Reps -increase load/reps

conditioning

Partner Workout

8-7-6-5:

• Strict Press

16-14-12-10

• Calories on Rower

24-21-18-15:

• Russian Kettlebell Swings

-I go, You go