11/9/23

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

conditioning

Partner Workout - 15 min AMRAP:

• 500/400m Row or 400m Run

• 32 Walking Lunges

• 6-12-18-24-30-etc. KBS

split the reps