1/12/24

warm up

2 rounds:

-Band Shoulder Complex

-5 Spiderman complex

-10 Single leg RDL/leg

-10 Powell Raise/arm

strength

A) RDL 3x5-8 - increase load/reps from last week

B) Roller leg curl 3x10-20

conditioning

Team of 3 workout:

• 8-12 Barbell Floor Press + Max Barbell Push ups

• 8-12 DB Chest Supported High Row + Max DB Chest Supported Low Row

• 400m Run or 500/400m Row Together  

1 person working, 2 people resting except on the Run/Row