10/9/23

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

Partner Workout – 15 min AMRAP:

400m Run

20-18-16-14-12-10-8-6-4-2

• Strict Pull ups

• DB incline bench press

Split the reps