11/16/23

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 up 3x5-8 -increase load/reps from last week

conditioning

Partner Workout - For time:

60-40-20

• Calories on Rower

• Meters Walking Lunge

• Single Arm DB Hang Snatch

-Split reps