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Workout: 1_10_2022

Warm up

  • 2x: Bear crawl >< + Crab walk ><

  • 2x: SA KB Sit up and press x 5/5 + HS hold x 20s

  • 2x: Push up x 10 + v-up x 12

Strength

  • 4x: DB incline bench x 15 + Seated band pulls (band on bars) x 15 + Band towel curls x 15

  • 4x: Barbell Push press x 10 + Bent Row x 10 + OH Triceps extensions with band and towel x 15

Work

  • 500-400-300-200-100 - Meter rows. After each row, complete the following 3 movements. Ex: 500M row - 3 movements, 400M row - 3 movements, etc.

  • Hips elevated floor press x 12

  • SA plank row x 10/10 - other hand on yoga block

  • SA KB Clean and Press x 8/8 (complete one side, then switch)
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