8/9/24

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

For time:

15-12-9-6-3

• Dips/Push ups

• Bent over row

• Shuttle runs

Alternate rounds