12/19/23

warm up

2 rounds:

- Band Bully Series

- 10 Cuban Press

- 10 Cossacks/leg

- 5 Spiderman Complex

strength

A1) Bench Press 3x5-8 -increase load/reps from last week

A2) DB Bent over high row 3x8-12 -increase load/reps from last week & on last set, after your last full ROM rep, go for max ½ reps

conditioning

Partner WOD - Every 8 min for 3 sets:

• 24 DB RDL

• 32 Front Rack Reverse Lunges

• 40/32 Calories on Machine

Split the reps