8/22/24

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) Strict Press 3x5-8 – increase load/reps

A2) 3 sets: 10-20 Band Face Pulls + 10-20 Band Pull Aparts

conditioning

3 sets – 3 min ON/OFF:

• 20 Front Rack Reverse Lunges

• 200 ft. Farmer Carry

• Cals on Machine for remainder