9/12/24

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) DB Incline Bench Press 3x8-12 – increase load/reps

A2) Strict Pull ups 3x5-15  – Myo match after set 1

conditioning

Partner Workout

12 min AMRAP:

• 30 Double Unders

• 50 ft. Walking Lunge

• 7 Toes to Bar

Alternate rounds