10/12/23

warm up

2 rounds:

-Band Shoulder Complex

-10 DF Cuban Press

-10 Single leg RDL/leg

-5 Spiderman complex

strength

a1) Deadlift 3x5-8 -increase load/reps from last week

a2) Terminal knee extension against band 3x10/leg

conditioning

Partner Workout - For time:

• 40 Push ups

• 40 Supinated BOR

• 20 Shuttle runs

• 30 Push ups

• 30 Supinated BOR

• 20 Shuttle runs

• 20 Push ups

• 20 Supinated BOR

• 20 Shuttle runs

• 10 Push ups

• 10 Supinated BOR

Split reps