9/15/23

Warm Up:

2 rounds:

• Band Shoulder Complex

• 10 DF Cuban Press

• 10 Single Leg RDL/leg

• 5 Spiderman Complex

Strength:

A1) Deadlift 3x5-8 @3RIR - leave 3 reps in the tank

A2) Terminal Knee Extension w/ Band 3x10/leg

Conditioning:

Alphabet Soup

Every 4 min for 3 sets:

set 1) abc

set 2) cab

set 3) bca

a) 200m Run

b) 10-20 Push Ups

c) 10-20 DB Chest Supported Rows

Cashout:

Accumulate 400m Filly Carry w/ a Partner