12/31/24

Written By Nick Love

warm up

2 rounds:

- Band Bully Series

- Big 3 shoulder activation

- 5 Cossacks + Curtsy Lunge/leg

- 5 Spiderman Complex

strength

A1) Bench Press 3x5-8 @30X1 @3RIR

A2) DB Single Arm High Row 3x8-12 @30X1 @3RIR

conditioning

3 sets – 2 min ON/OFF:

  • 15 KB Deadlifts

  • 100 ft Farmer Carry

  • Bike/Run/Ski for remainder

Nick Love
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12/30/24