9/21/23

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 -increase load/reps from last week

a2) Pull up w/ Overhand grip 3x5-8 -increase load/reps from last week

--Add weight if needed

Conditioning:

Partner Workout - For time:

60-40-20:

Toes to Bar/Hanging Knee Raise

Meters of Walking Lunges

-split the reps

Cashout:

2-3 sets each:

-8-12 x 1.5 rep Barbell Curls

-8-12 x DB Skull Crushers

-8-12 x Barbell Upright Row