8/16/24

warm up

2 rounds:

-Band Shoulder Complex

-10 Single leg RDL/leg

-10 Cuban Press

-5 Spiderman complex

strength

A) Deadlift 3x5-8 – increase load/reps

B) Band Seated Leg Curls – Accumulate 50 reps in as few sets as possible

conditioning

Partner Workout:

10 min AMRAP:

• 10 DB Bent Over Rows

• 10 Push ups

• 10-20-30-40-50-etc. Double Unders

-Alternate rounds