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Workout: 7_16_2021

Warm up

  • 2 min. Body rock

  • 2x: Dive bomber push ups x 5 + dead hang hold w/knee tuck x 20s + prone chest stretch x 4

3x: Wall facing HS Hold x 30s/30s rest (use concrete walls only)

Strength

3x: W/DB: Lateral raises x 10 + forward raises x 10 + Pull aparts x 10

Push Press: 8-6-4-4-4

Work

5k Team Ski

After each turn complete: (teams of 4-5)

  • 5 KB Swings (heavy)
  • 5 Sprawl to box jump
  • 10 barbell biceps curls
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