9/14/23

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) Barbell Push Press 3x5-8 @3RIR - leave 3 reps in the tank

A2) Pull up w/ Overhand Grip 3x5-8 @3RIR - leave 3 reps in the tank

Conditioning:

Partner Workout - For time:

• 40 Overhead Walking Lunges

• 100 Double Unders

• 40 Front Rack Walking Lunges

• 100 Double Unders

• 40 Farmers Hold Walking Lunges

• 100 Double Unders

split the reps

Cashout:

2-3 sets each:

• 8-12 DB Hammer Curls

• 8-12 Dips

• 8-12 DB Shoulder Complex