8/19/24

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

strength

A1) Back squat 3x5-8 – increase load/reps

A2) Strict Pull ups 3x5-15 @30X3 – increase load/reps

conditioning

Partner workout  - 4 sets each:

• 15/12 Cal Row

• 25 ft. Walking Lunge

• 10 Push Press

• 25 ft. Walking lunge

Alternate rounds