11/3/23

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 - For time:

• 80 Bodyweight Step ups

• 40 Supinated Bent Over Row

• 40 Push ups

• 60 Goblet Step ups

• 30 Supinated Bent Over Row

• 30 Push ups

• 40 Double KB Step ups

• 20 Supinated Bent Over Row

• 20 Push ups

  -split reps