11/18/24

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 -increase load/reps

A2) Band Pull ups/Lat Pull Downs 3x10-20 -increase load/reps

conditioning 

Partner Workout

12 min AMRAP:  

  • 20 DB Strict Press

  • 40 DB Bulgarian Split squats

  • 60 Double Unders

-split reps

Nick Love
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11/19/24
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11/16/24