9/18/23

Warm Up

2 rounds:

- 30 sec Underhand Grip Bar Hang

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

Strength:

a1) Front Squat 3x5-8 -increase load/reps from last week

a2) Pause Calf/Tib Raises

Conditioning:

Partner Workout - For time:

30-24-18:

• DB Incline Bench Press - Split reps

• Strict Pull Ups (underhand grip) - Split reps

600-400-200m Run - Together

Cashout:

3 sets for quality:

10-20 Lying Leg Raise + Pike Up