1/19/24

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

Partner Workout

5 sets each:

• 10 DB Bent Over Rows

• 100 ft. Farmer Carry

• 10 Deficit Push ups

-alternate rounds