9/6/24

warm up

2 rounds:

-Band Shoulder Complex

-10 Single leg RDL/leg

-10 Cuban Press

-5 Spiderman complex

strength

A) RDL 3x5-8 @3RIR

B) Partner Band Assisted Nordic Leg Curls 3x5-15 or Band Lying Leg curls 3x10-20

conditioning

Partner Workout

5RFT:

• 10 Supinated Bent Over Row

• 10 Push ups/Dips

• 30-24-18-12-6 Russian Kettlebell Swings

-Alternate rounds