8/8/24

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 Grip Pull ups – 3 sets: # Wide.# Medium.# Underhand  

– increase load/reps

Conditioning

Partner Workout

16 min AMRAP:

• 40/30 Cal Row

• 40 Walking Lunges

• 40/30 Cal Row

• 40 Goblet Step ups

-Split reps