7/15/24

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) Jackknife Ring Pull up/Lat Pull Down 3x10-20 – increase load/reps

conditioning

Partner Workout

3 sets:

• 10 Push Press

• 10 Front Rack Reverse Lunges/leg

• 10-20-30 Cal Row

I go, You go