9/12/23

Sep 11

Written By Nick Love

Warm Up

2 rounds:

Band Bully Series
10 Cuban Press
5 Spiderman Complex
10 Cossacks/leg

Strength:

A1) Close Grip Bench Press 3x5-8 @3RIR - leave 3 reps in the tank

A2) DB/KB One Arm High Row 3x8-12/arm @3RIR - leave 3 reps in the tank

Conditioning:

Partner Workout

3 sets each:

10-20 Band Seated Leg Curls
10-20 DB RDL

immediately into

3 sets each:

5 Goblet Reverse Lunge + Step Up/leg

alternate rounds

Cashout:

2-3 sets for quality:

8-12 DB Single Leg Hip Thrust/side

9/13/23

10 Lessons Learned From 10 Years of Running a Gym