10/21/24

Oct 20

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

12 min AMRAP:

5 Push Press
10 Front Rack Reverse Lunges
50 Double Unders

Alternate rounds

10/22/24

10/19/24