1/9/24

warm up

2 rounds:

- Band Bully Series

- 10 Cuban Press

- 10 Cossacks/leg

- 5 Spiderman Complex

strength

A1) Slight Decline Bench Press 3x5-8 - increase load/reps from last week

A2) Barbell Bent Over High Row 3x8-12 - increase load/reps from last week

conditioning

Partner Workout

3RFT:

• 20 Deadlifts

• 30/24 Calories on Machine

• 40 Walking Lunges

  -split reps