8/13/24

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 – increase load/reps

A2) DB Bent Over High Row 3x10-15 – increase load/reps

conditioning

Partner Workout

3RFT:

  • 10 Braced Single Leg RDL/leg

  • 20 Russian Kettlebell Swings

  • 200m Run or 250/200m Row

Alternate rounds

Nick Love
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