7/18/24

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) Pause Strict Press 3x5-10 – increase load/reps

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

conditioning

Partner Workout

60-40-20

• Russian Kettlebell Swings

• Meters Walking Lunges

Split reps