3/1/24

warm up

2 rounds:

-Band Shoulder Complex

-10 Single leg RDL/leg

-10 Powell Raise/arm

-5 Spiderman complex

strength 

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

B) Band Assisted Nordic Leg Curls 2-3x5-10 -increase load/reps

conditioning

Partner Workout

14 min AMRAP:

• 5 Hang Power Cleans

• 10 Push ups

• 15/12 Cal Row

Alternate rounds