12/13/24
warm up
2 rounds:
-Band Shoulder Complex
-10 Single leg RDL/leg
-10 Cuban Press
-5 Spiderman complex
strength
A) Deadlift 3x5-8 -increase load/reps
B) Seated Leg Curl – accumulate 50 reps in as few sets as possible
conditioning
4 sets – 2 min ON/OFF:
10 DB Single Arm Row/arm
50 Double Unders
Push ups for remainder