9/24/24

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

A1) Close Grip Bench Press 3x5-8 -increase load/reps

A2) Pronated Bent Over Row 3x8-12 – increase load/reps

conditioning

3 sets – 1 min ON/OFF:

• 10 Deadlifts + Double Unders for remainder

• Burpee Box Jumps/Step Ups