8/20/24

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 – increase load/reps

A2) DB Bent Over High Row 3x10-15 – increase load/reps

conditioning

Partner Workout

13 min AMRAP:

• 20-40-60-80-100, etc. Double Unders

• 20 Push ups

• 30 Russian Kettlebell Swings  

Split reps