5/9/24

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) ½ Kneeling 1 Arm Press 3x5-10/arm -increase load/reps

A2) Pause Strict Pull up 3x5-15 (Pause 1 sec in bottom)

-increase load/reps

conditioning

3 sets – 2 min ON/OFF:

  • 15 Toes to Bar

  • 50 ft. Walking Lunge

  • Air Squats for Remainder

Nick Love
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