11/13/23

Warm up

2 rounds:

- 30 sec Underhand Grip Bar Hang

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

Strength 

a1) Pause Back Squat 3x5-8 -increase load/reps from last week

a2) Pause Calf/Tib Raises 3x10-20

conditioning

Partner Workout - Every 5 min for 3 sets:

• 8-12 Strict Press + 3-5 Push Press

• Cluster sets of pull ups until you each complete 15 reps

• Accumulate cals on machine for remainder

I go, you go