7/23/24

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

A1) Pause Bench Press 3x5-8 -increase load/reps

A2) 1 Arm High Row 3x8-12/arm - increase load/reps

conditioning

Partner Workout

For time:

• 21-15-9 Deadlifts

• 400m Run after each round

-Alternate rounds