5/29/24

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

A1) Pause DB Bench press 3x5-10 -increase load/reps

A2) Pronated Barbell Bent Over Row 3x5-10 -increase load/reps

conditioning

3 sets – 2 min ON/OFF:

• 50 ft. Walking Lunge

• Row for Remainder

Set 1) Overhead walking lunge

Set 2) Front rack walking lunge

Set 3) Farmer hold walking lunge