11/12/24

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

A1) Bench press 3x5-8 @3RIR

A2) Pause High Ring Row  3x8-12 @3RIR  

conditioning

Partner Workout

10 min AMRAP:

• 10 Bent Over Rows

• 10 RDL

• 20 Russian Kettlebell swings

Alternate rounds