11/2/23

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 WOD - 3 sets – 3 min ON/OFF:

• (40/32) – (30/24) – (20/16) Cals on Machine

• 40 Walking Lunges

• Kettlebell Swings for remainder

-split the reps