6/18/24

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

Partner Workout – 12 min AMRAP:

• 4-8-12-16-20-etc. Toes to Bar

• 100 ft. Walking Lunge

 -Split reps