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Workout: 10_10_2020

Warm up

  • Body rock with step through x 3 minutes

  • Fig. 4 x 1 min./1 min.

  • Elevated hamstring stretch x 1 min./1 min.

  • 3x: 20s of each: Jumping jacks + Push ups + air squats

Strength

  • 2x: Reverse fly from bench x 12 + Hanging L-sit x 20s + Slider hamstring curls x 6/6

  • 3x: Alt. Z-press x 12 + Chin up x 8 + Triceps pull downs x 12

  • 3-4x: KB Clean and press x 5/5 + KB OH Step back lunge x 5/5 + SA KB Sit up x 5/5

Work

Plate Push x 3 then:

3x:

  • Sit ups x 20
  • Hang power clean and press x 5
  • Toes to bar x 10

Plate push x 3 then:

3x:

  • R. Twists x 20
  • DB/KB Grount OH x 5/5
  • DB/KB Goblet Squat x 12
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