4/30/24

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

A1) Pause Deficit Push up 3x5-10 (add weight and bands if needed) -increase load/reps

A2) 3 sets: 8-15 Chest Supported DB High Row + 5-10 DB Chest Supported Low Row -increase load/reps

conditioning

3 sets – 2 min ON/OFF:

• 12 DB RDL

• 20 DB Reverse Lunges

• Double Unders for remainder