10/20/23

warm up

2 rounds:

-Band Shoulder Complex

-5 Spiderman complex

-10 Single leg RDL/leg

-10 DF Cuban Press

strength

a1) Dead Stop Trap Bar Deadlift 3x5-8 @3RIR - leave 3 reps in the tank

a2) Reverse Nordic Leg extensions 3x10

conditioning

3 sets – 1 min ON/OFF:

• 10-20 Ring Push ups/Barbell Push ups+ 30 sec Ring Plank/FLR for Remainder

• 10-20 DB Bent Over Row + Farmer Carry March for remainder

• Cardio Machine of your Choice