4/9/24

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

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

A2) DB Single Arm High Row 3x8-12/arm – increase load/reps

conditioning

Partner Workout

12 min AMRAP:

• 20 DB RDL

• 40 Walking Lunges

• 40-80-120-160-200-etc. Double Unders

Split the reps