7/10/25
warm up
1 round:
-30 sec Cossack Iso/side
-20-30 sec Top & Bottom of Dip Hold
-10 Single Leg RDL/B-Stance RDL/leg
-20 Med Ball Russian Twist
strength
A) Hang Power Clean 3x3
B) RDL 3x8 @3RIR
accessory/conditioning
3 sets each:
-5-15 Dips/Push ups
-10-15 Single Arm Rows/arm
-10-20 Banded Leg Extension
-I go, You go