3/7/25

warm up

2 sets:

• Band Shoulder Complex

• 10 Single Leg RDL/Leg

• Bottom of Dip x 20-30 sec

• Hip Windshield Wiper x 10

strength

A) RDL 3x9 – build up in weight

B) Roller Leg Curls 3x10-20 

conditioning

Partner Workout

4RFT:

• 10 Supinated Bent Over Row

• 20 Step Ups

• 300 ft. Shuttle Run

Alternate rounds