12/3/24
warm up
2 rounds:
- Band Bully Series
- Big 3 shoulder activation
- 5 Cossacks + Curtsy Lunge/leg
- 5 Spiderman Complex
strength
A1) Bench press 3x5-8 -increase load/reps
A2) Pause High Ring Row 3x8-12 -increase load/reps
conditioning
Partner Workout
4 sets each:
8 Braced Single Leg RDL/leg
8 Shuttle Runs
Alternate rounds