11/4/24

Nov 3

Written By Nick Love

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor

strength

A1) Pause Back Squat 3x5-8 -increase load/reps

A2) Strict Pull ups 3 x max reps @30X3 -increase load/reps

conditioning

Partner Workout

12-10-8-6

DB Hang Clean & Jerk

-50 ft. Walking Lunge after each round

Alternate rounds

11/5/24

11/2/24