Warm Up:
2 rounds:
- Band Shoulder Complex
- 10 Cossacks + 10 Pause Goblet Squats
- 15 Seated Leg Curls
- 8 Split Squat Rock Backs/side
Strength:
A1) Back Squat 3×5-10 @31X1
A2) Chest Supported Upper Back Row 3×8-12 @31X1
Conditioning:
3 sets – 2 min ON/OFF:
- 10/7 – 15/12 – 20/15 Cal Row
- 20 Walking Lunges
- Push press for remainder
