7/30/24
warm up
2 rounds:
- Band Bully Series
- Big 3 shoulder activation
- 5 Cossacks + Curtsy Lunge/leg
- 5 Spiderman Complex
strength
A1) Bench Press 3x5-8 @3RIR
A2) DB Bent Over High Row 3x10-15 @3RIR
conditioning
Partner workout
3 sets each:
400m Run
21 Kettlebell Swings
12 Toes to Bar
Alternate rounds
