10/10/23

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 - 3 sets each:

• 10 Glute Ham Roll outs

• 15 DB RDL  

• 20 Russian KBS

Alternate rounds