7/1/25

warm up

2 rounds:

20-30 sec Deficit Push up hold

10 DB Cuban Press

8 Split Squat Rock Backs/side

Band Shoulder Series

strength

A1) Bench Press  3x5-10

A2) Leg Curl 3x8-12

____________________ 

B1) Bulgarian Split Squat 3x8-12/leg

B2) Bent Over Row 3x8-12

conditioning

3RFT:

• 200m Run

• 12-9-6 Strict Toes to Bar/Hanging Knee Raise