10/2/23

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 3x10-20

Conditioning:

15 min AMRAP:

• 250/200m Row

• 10-20 DB Incline bench press

_________

• 200m Run

• 5-15 Underhand strict pull ups

-alternate rounds

Cashout:

Tabata V-Ups