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Workout: 11_24_2021

Warm Up

  • 2x: Bear crawl >< + high knees >< + punter kicks ><

  • 2x: squat rotation x 4 + hip lift x 10 (fingers under feet and lift hips)

  • Seated straddle stretch + Forward lunge w/foot hold

Strength

1) 3x: 1 ½ deadlift x 6 + half kneeling band pulls x 10/10 + Ab roll outs x 10 (These deadlifts are at a moderate weight)

2) 3x: Bulgarian RDL x 6/6 + rotational throws x 6/6 + SA triceps pull downs x 10/10

Work

1) 6-7 minutes:

  • Dual KB Swings x 5 + Dual KB Cleans x 5 + Dual KB Squat x 5 + Dual KB Press x 5

2) 6-7 minutes:

  • Row x 150 + Barbell bent row x 8 + Alt. V-ups x 12

3) 3 min. FLR

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