11/8/24
warm up
2 rounds:
-Band Shoulder Complex
-10 Single leg RDL/leg
-10 Cuban Press
-5 Spiderman complex
strength
A) Pause Deadlifts 3x5-8 -increase load/reps
B) Roller Leg Curls 3x10-20 -increase load/reps
conditioning
3 sets – 2 min ON/OFF:
10 Supinated Bent Over Row
20 Goblet Step Ups
Push ups for remainder