12/2/24

Written By Nick Love

warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor

strength

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

A2) Band Pull ups/Lat Pull Downs 3x10-20 -increase load/reps

conditioning

Partner Workout

12 min AMRAP:

  • 10 Single Arm DB Hang Clean & Jerk (5/arm)

  • 20 Overhead/ Goblet Walking Lunge

  • 30 Double Unders

Alternate rounds

Nick Love
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12/3/24
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11/28/24