8/26/24

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

10 min AMRAP:

• 4-8-12-16-20-etc. DB Hang Clean & Jerk

• 100 ft Walking Lunge

-split reps