10/27/23

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 -increase load/reps from last week

a2) Reverse Nordic Leg extensions 3x10

conditioning

Partner Workout - 3 sets each:

• 250/200m Row

• 12 Body Weight Step ups

• 8-15 Push ups

_______________

• 10-15 DB Bent Over Rows

• 15 Kettlebell Swings

• 200m Run

alternate rounds