9/29/23

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) Deadlift 3x5-8 -increase load/reps from last week

a2) Terminal knee extension against band 3x10/leg

Conditioning:

Partner WOD - For time:

• 90 Supinated Bent Over Rows

• 90 Push ups

• 90 Cals on Machine

Split reps & choose your own adventure