10/5/23

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:

3 sets – 3 min ON/OFF:

• (30/24) - (20/16) - (10/8) Cals on Machine

• 50 Double Unders

• Front Rack Reverse Lunges for remainder