11/6/23

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 4 min for 4 sets:

• 16 Strict Press

• 16 Strict Pull ups

-split reps

Accumulate calories on machine in remaining time

Score is total number of calories