9/28/23

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) Barbell Push Press 3x5-8 -increase load/reps from last week

a2) Pull up w/ Overhand grip 3x5-8 -increase load/reps from last week

-Add weight if needed

Conditioning:

Partner Workout:

30-24-18-12-6:

• Walking Lunge/Leg

• Toes to Bar

-300 ft. Farmer Carry after each round

split reps