8/23/24

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 - 3RFT:

400m Run or 500/400m Row or 1000/800m Bike (together)

42-30-18:

• Push up (split)

• Bent Over Row (split)