12/22/23

warm up

2 rounds:

-Band Shoulder Complex

-5 Spiderman complex

-10 Single leg RDL/leg

-10 Powell Raise/arm

strength

A) Deadlift 3x5-8 -increase load/reps from last week

B) Seated Leg Curl 3x10-30

conditioning

Partner WOD every 5 min for 3 sets:

• 30 Toes to Bar/Hanging leg raise

• 30 DB Bench Press

• 30 Supinated Bent Over Rows

Then Accumulate Calories on a Machine for the Remainder

-Split reps