11/22/24

warm up

2 rounds:

-Band Shoulder Complex

-10 Single leg RDL/leg

-10 Cuban Press

-5 Spiderman complex

strength

A) Deadlift 3x5-8 -increase load/reps

B) Seated Leg Curl – accumulate 45 reps in as few sets as possible

conditioning

Partner Workout

3 sets each:

• 500/400m Row or 400m Run or 1000/800m Bike

• 15 DB Bench Press

• 15 Ring Rows

-alternate rounds