10/8/24

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 @3RIR

A2) One Arm High Row 3x8-12/arm @3RIR

conditioning

Partner Workout

12 min AMRAP:

  • 30 Double Unders

  • 50 ft. Walking Lunge

  • 7 Toes to Bar

Alternate rounds

Nick Love
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