10/19/23

10/19/23

Oct 18

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 Barbell Incline Bench Press 3x5-8 @3RIR - leave 3 reps in the tank

a2) Strict Chest to Bar Pull ups w/ Overhand grip 3x5-8 @3RIR - leave 3 reps in the tank

conditioning

Partner Workout - 14 min AMRAP:

1-2-3-4-5-etc.

Double KB/DB Snatch
DB/KB Step Up/leg
Double Unders

Alternate rounds

cashout

2-3 sets:

10-20 x Band Hammer Curl
10-20 Band Tricep Press Down
10-20 Band Pull Aparts