2/23/24

warm up

2 rounds:

-Band Shoulder Complex

-10 Single leg RDL/leg

-5 Spiderman complex

-10 Powell Raise/arm

strength

A) Trap Bar Deadlift 3x5-8 -increase load/reps

B) Band assisted Nordic leg curls 2-3x5-10 -increase load/reps

conditioning

Every 4 min for 3 sets:

P1) 10-20 Supinated Bent Over Row

P2) 10-20 Push ups

When finished, switch.  Then in the remaining time, accumulate as many shuttle runs as possible in an alternating fashion. When the next 4 min window begins, start again on rows and push ups.