12/28/23

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 workout

12 min AMRAP:

• 50 ft. Walking Lunge

• 3-6-9-12-15-etc. Toes to Bar or Hanging Knee Raise or Sit ups

alternate rounds