1o/30/23

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 - 15 min AMRAP:

• 200m Run or 250/200m Row or 500/400m Bike

• 13-11-9-7-5 Strict Press

• 5-10 Strict Pull ups

-I go, You go