10/1/24

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

A1) Close Grip Bench Press 3x5-8 -increase load/reps

A2) Pronated Bent Over Row 3x8-12 – increase load/reps

conditioning

Partner Workout

12 min AMRAP:

• 30 Double Unders

• 6 Deadlifts

• 9 Hand Release Push ups  

Alternate rounds