1/28/25

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Curtsy Lunge + Cossack/leg

- 5 Spiderman Complex

strength

Speed Bench Press 5x3

conditioning

Partner Workout

3 sets each:

• 10 Pendlay Rows

• 10 RDL

• 10 Shuttle Runs

Alternate rounds