12/14/23

12/14/23

Dec 13

Written By Nick Love

warm up

2 rounds:

- 30 sec Close Grip Bar Hang

- 1 Arm Overhead Carry

- 5 Spiderman Complex

- 15 Rocking Hip Flexor Mob/side

strength

A1) Strict Press 3x5-8 -increase load/reps from last week

A2) Supinated Pull ups 3x5-8 -increase load/reps from last week & on last set, after your last full ROM rep, go for max ½ reps

conditioning

3 sets – 2 min ON/OFF:

15/12 Cals on Machine
60 ft. Walking Lunge
Toes to Bar for remainder