10/22/24

Written By Nick Love

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

A1) Pause Bench press 3x5-8 -increase load/reps

A2) One Arm High Row 3x8-12/arm -increase load/reps

conditioning

Partner Workout

3 sets each:

  • 400m Run/Row/Bike

  • 20 Russian Kettlebell Swings

  • 10 Burpees

Or

6 sets each:

  • 200m Run/Row/Bike

  • 10 Russian Kettlebell Swings

  • 5 Burpees

Nick Love
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