9/19/24

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 

2 sets – 1 min ON/OFF:

• Calories on Machine

• Sled Pull + Sled Push

• Toes to Bar x 5.5.5.5.etc

• Double Unders

• Russian Kettlebell Swings