12/17/24

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

A1) Bench press 1x3-6, 1x8-12

A2) Pause High Ring Row 2 x Max Reps

conditioning

3 sets:

• 8 Barbell RDL

• 2 min Row for Meters 

Rest 1:1

*Score is lowest number of meters across all 3 sets