10/18/24
warm up
2 rounds:
-Band Shoulder Complex
-10 Single leg RDL/leg
-10 Cuban Press
-5 Spiderman complex
strength
A) Pause Deadlifts 3x5-8 -increase load/reps
B) Roller Leg Curls 3x10-20 -increase load/reps
conditioning
Partner Workout
12 min AMRAP:
3-6-9-12-15-etc.:
Push Ups
DB Bent Over Row
-5 Shuttle Runs after every round
—Alternate rounds