10/26/23

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) Pause Barbell Incline Bench Press 3x5-8 -increase load/reps from last week

a2) Strict Chest to Bar Pull ups w/ overhand grip 3x5-8 -increase load/reps from last week

conditioning

Partner Workout – 12 min AMRAP:

• 12 Med Ball Walking Lunges

• 12 Wall Balls

• 2-4-6-8-10-etc. Shuttle runs

  Alternate rounds