12/29/23

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 workout

5 sets each:

• 5 Hang Power Cleans

• 10 Ring Push ups or Barbell Push ups

• 50 Double Unders or 100 Single Unders

Alternate rounds