10/14/24

Oct 13

Written By Nick Love

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor

strength

A1) Pause Back Squat 3x5-8 -increase load/reps

A2) Strict Pull ups 3 x max reps @30X3 -increase load/reps

conditioning

Partner Workout

10 min AMRAP:

20 DB Hang Clean & Jerks
40 DB Reverse Lunges
60 Double Unders

-Split reps

10/15/24

10/12/24