11/10/23

warm up

2 rounds:

-Band Shoulder Complex

-5 Spiderman complex

-10 Single leg RDL/leg

-10 DF Cuban Press

strength

a1) Dead Stop Trap Bar Deadlift 3x5-8 -increase load/reps from last week

a2) Reverse Nordic Leg Extensions 3x10

conditioning

12 min AMRAP:

30-24-18-12-6:

• Push ups or Dips

• DB Bent Over Row

Then accumulate max Calories on Rower in remaining time

Score = Total number of Calories