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Workout: 11_18_2021

Warm up

  • 2 minute body rock with step through

  • Prone swimmers x 10 + lunge rotation x 10

  • FLR Shoulder taps x 1 minute

  • 3x; Jumping jacks x 15 + KB Swings x 10 + DB Strict press x 12

Strength

  • 3-cone over head carry w/5 press at each cone going > + OH carry <

  • Alternating box step ups x 16

  • 3-cone 90 degree hold w/5 curls at each cone + repeat coming back.

  • DB Bench press x 10

Work

12 minutes:

  • Dual Front Rack Carry ><
  • Lateral box jump overs x 12
  • DB Clean to thruster x 8 (DB Starts on ground, jump, land in full squat, drive into thrusters)

Then:

3 cone sprint x 5 each

  • Sprint to middle cone, back, far cone, back through middle cone
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