5/9/25

Warm Up

2 sets:

Band Shoulder Complex

10 Sprinter Single Leg RDL/Leg

Top & Bottom of Dip x 20-30 sec

KB Arm Bar w/ Rotation x 10/side

strength

A) Deadlift

set 1) 3-6

set 2) 5-8

set 3) 8-12

-increase load/reps from last week

B) Roller Leg Curls 3x10-20

conditioning

Partner Workout

15 min AMRAP:

• 10/7 Cal Row or Ski

• 10 Push Ups

• 15 Air squats

-Alternate rounds