11/11/24

Written By Nick Love

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor

 Strength

A1) Back Squat 3x5-8 @3RIR

A2) Band Pull ups/Lat Pull Downs 3x10-20 @3RIR

conditioning

Partner Workout

12-10-8:

  • Push Press

  • Front Rack Reverse Lunge

60-50-40:

  • Double Unders

Alternate rounds

Nick Love
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11/12/24
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11/9/24