9/19/23
Warm Up:
2 rounds:
- Band Bully Series
- 10 Cuban Press
- 10 Cossacks/leg
- 5 Spiderman Complex
Strength:
a1) Close Grip Bench Press 3x5-8 -increase load/reps from last week
a2) DB/KB One Arm High Row 3x8-12/arm -increase load/reps from last week
Conditioning:
Partner Workout - For time:
60 Glute Ham Rollouts/Bench Hamstring Curls
100 Double Unders
90 DB RDL
100 Double Unders
120 DB Deficit Reverse Lunges
100 Double Unders
150 Russian Kettlebell Swings
Split the reps
