6/4/24

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

For time:

• 600m Row

• 300 ft. Walking Lunge

• 600m Row

• 200 ft. Walking Lunge

• 600m Row

• 100 ft. Walking Lunge

-Split reps