9/4/24

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) Close Grip Bench Press 3x5-8 @3RIR

A2) Pronated Bent Over Row 3x8-12 @3RIR

conditioning

3 sets – 3:30 ON/OFF:

  • 400m Run or 1000/800m Bike

  • 20 KB Deadlifts

  • Farmer Carry Remainder

Nick Love
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9/5/24
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9/3/24