11/14/23

warm up

2 rounds:

- Band Bully Series

- 10 Cuban Press

- 10 Cossacks/leg

- 5 Spiderman Complex

strength 

a1) Pause Bench Press 3x5-8 -increase load/reps from last week

a2) High Ring Row 3x8-12 -increase load/reps from last week

conditioning

Partner WOD - 3 sets each:

• 10-20 Band Seated Leg Curls + 10 Lying Leg Curls + 10 DB RDL

• 8-12 DB Reverse Lunges/Leg + 8-12 DB Cyclist squats w/ heels elevated

I go, you go