11.10.2021

2 rounds:
200 row
KB halos x 5 each direction
KB strict press x 5 each side
KB windmills x 5 each side
Bottoms up KB carry x 50 feet each side
KB racked reverse lunges x 6 each side

Primer
2 sets
5 each side KB RDL @3X01
10 feet elevated glute bridges
10 each side quadruped shoulder taps with a 3 second pause

Strength
Back squats
3 reps @ 65%
1 rep @ 80%
3 reps @ 70%
1 rep @ 85%
3 reps @ 75%
1 rep @ 90%
3 reps @ 80%
1 rep @ 92%



Nick Uranker
"Oh My Hands Hurt"
8 Minute AMRAP:
2-4-6-8-10… Ladder up as high as possible
Reverse Grip Bent Row
Curl
Hang Clean
Shoulder Press
Push Press