11/5/24

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

A1) Pause Bench press 3x5-8 -increase load/reps

A2) One Arm High Row 3x8-12/arm -increase load/reps

conditioning

Partner Workout

12 min AMRAP:

• 10 Barbell RDL

• 20 Russian Kettlebell swings

• 50 Double Unders

Alternate rounds