11/28/23

warm up

2 rounds:

- Band Bully Series

- 10 Cuban Press

- 10 Cossacks/leg

- 5 Spiderman Complex

strength

A1) Bench Press 3x5-8 @3RIR

A2) DB Bent Over High Row 3x8-12 @3RIR

conditioning

3 sets – 2 min ON/OFF:

• 10 DB RDL

• 50 ft. Walking Lunge

• Russian Kettlebell Swings for remainder