12/1/23

Written By Nick Love

warm up

2 rounds:

-Band Shoulder Complex

-5 Spiderman complex

-10 Single leg RDL/leg

-10 Powell Raise/arm

strength

A) Deadlift 3x5-8 @3RIR

B) Seated Leg Curl 3x10-30

conditioning

Partner WOD

15 min AMRAP

30-24-18-12-6:

  • DB Chest Supported Row

  • Push ups

Then in remaining time, climb ladder

6-12-18-24-30 etc.

  • Calories on Rower

  • DB Floor Press

-Split the reps

Nick Love
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12/2/23
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11/30/23