12/11/23 - 6 am and 5:30pm class only

Written By Nick Love

there will only be classes at 6:00 am and 5:30 pm today

Warm up:

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

Strength

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

A2) Pause Calf/Tib raise 3x10-20

conditioning 

Partner Workout

3 sets each:

  • 8-12 Pronated Strict Pull ups

  • 15/10 Calories on Machine

  • 8-12 DB Incline Bench Press

Alternate rounds

Nick Love
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12/12/23 - 6 am and 5:30 pm class only
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12/9/23 - Gym is Closed