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Workout: 11_22_2021

Warm up

  • 2x: Lateral lunges x 4 + SLRDL with floor touch x 5/5 + hurdle step overs in place x 12 total

  • 2x: KB swings x 10 + Goblet squats x 10 + Supine scorpion x 4

Strength

3x: Pause goblet squats x 5 w/5s pause at bottom + Broad jumps x 5

  • 3x: Narrow stance squats w/heels elevated x 5

  • 3x: Front squats x 5

Work

4x:

  • 2 cone sprint x 2
  • SA KB Swing x 5/5
  • Front rack step back lunge x 5/5

3x:

  • V-up x 10 + Side plank dip x 10/10 + Mt. Slider x 30
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