10/31/24

Oct 30

Written By Nick Love

schedule note: There will only be classes at 6 am and noon today. The evening classes are canceled.

warm up

2 rounds:

- 30 sec Close Grip Bar Hang

- 1 Arm Overhead Carry

- 5 Spiderman Complex

-15 Rocking Hip Flexor Mob/side

strength

A1) Pause Strict Press 3x5-8 -increase load/reps

A2) Pause Strict Pull ups 5-15 -increase load/reps

conditioning

Partner Workout

4 sets each:

5 Burpees
10 Back Rack Reverse Lunges
15/12 Calories on machine

Alternate rounds

11/1/24

10/30/24