7/11/24

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) Pause Strict Press 3x5-10 – increase load/reps

A2) Strict Pull ups - 3 sets:

  • 5-20 Strict Pull ups.

  • Rest 20 sec. 

  • 3-5 Reps.

  • Rest 20 sec.

  • 3-5 reps.

conditioning

3 sets – 2 min ON/OFF:

  • 250/200m Row

  • 50 ft. Overhead Plate Walking Lunge

  • Plate Ground to Overhead for Remainder

Nick Love
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7/12/24
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