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Workout: 4_6_2021

April 06, 2021

Warm up

3x: Jumping Jacks x 20 + inch worms x 5 + swimmer claps x 10

2x: PVC pass through x 10 + Dive bomber push ups x 5 + superman pull downs x 10

2x: Band pulls x 15 + HS Hold x 20s

Strength

3 sets each:

1. Half kneeling band pull w/DB Press x 8/8 + Seated band row x 15 w/3s pause every 5th rep + SA OH Triceps pull down x 12/12

2. Barbell push press x 10 + DB Row x 8/8 + Plank pull across x 12

Work

Repeat each section 1x for 15 minutes:

1. 3 cone sprint + 3 cone slider pull w/3 push ups at each cone going >, no push ups coming <

2. KB Snatch x 5/5 + SA Sit up x 5/5

3. 3 cone oh walk w/5 press at each cone going >, OH hold only coming <