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Workout: 1_5_2022

Warm Up

  • 2x: supine scorpion x 4 + squat rotation x 4 + slider hamstring stretch x 30s/30s

  • 2x: Air squat x 15 + triceps pull downs x 15 + sit up x 15

  • 2x: 20s High knees + 20s jumping jacks + plank position shoulder taps x 20

Strength

15 minutes:

  • Wall walks x 3
  • Barbell curls x 12
  • Side to side hanging knee tucks
  • Farmer carry >< x 2
  • KB Swing x 10

Work

Begin each set with a 200m Row

20-15-10-5

  • Weighted step ups

  • DB Sprawl > OH. Switch hands as needed.

  • Band raise to pull apart

If you finish with time left, go from 5 > 20

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