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Workout: 11_23_2021

Warm up

  • Guadalupe run

  • 2x: Double unders x 20 (50 singles) + Dive bomber push ups x 5 + Chest stretch on wall x 20s/20s

  • 3x: 30s dead hang + 30s wall facing HS hold

Strength

1) 3x: Deficit push ups x 10 + Pull ups x 8 + Wall walk x 3

2) 4x: Barbell bench press x 8 Alternating dumbbell curls x 12 + SA Fly x 10/10

Work

Team ski x 4k

No more than 20 pulls each

  • After first turn: DB Press x 10
  • After second turn: Plank pull x 6
  • After third turn: Russian twists x 20
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