11/17/23

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 –3RFT:

• 10-20 DB Bent Over High Row

• 10-20 Push ups on DB’s

• 10-20 DB Bent Over Low Row

• 10-20 DB Floor Press

-I go, you go then

2 min Sustainable Pace on Machine or 400m Run together