12/10/24

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

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

A2) Pause High Ring Row 3x8-12 -increase load/reps

conditioning

Partner Workout - 3 sets:

• 10 Pendlay rows

• 10 RDL

• 10 Shuttle Runs  

I go, You go