12/21/23

12/21/23

Dec 20

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

Partner Workout

13 min AMRAP:

30/24 Cal Row
30 Wall Balls

-split reps