3/25/25

Warm Up

2 sets:

• Curtsy Lunge + Cossack x 5/leg

• Big 3 Shoulder Complex

• Spiderman Complex

• Starfish Side Plank x 30 sec/side

strength

A1) Bench press

Set 1) 5-8

Set 2) 8-12

Set 3) 12-15

All @ 3RIR

A2) Pronated Bent Over Row 3x8-12 @3RIR

conditioning

Partner Workout

15 min AMRAP:

• 400m Run

• 200m Farmer Carry

• 100 Double Unders

-split reps