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Workout: 7_20_2021

Warm up

1) 3x: Jumping jacks x 30s + hinge w/superman pull down x 10 + prone chest stretch x 4

2) 3x: Weighted arm circles x 15/15 + HS Hold x 30 (Shoulder taps if possible)

Strength

  • 3x: Alternating DB Push push x 16 total + Plank pull x 10 + Side v-ups x 10/10

  • 3 cone slider push/pull w/3 push ups at each cone > and < (15 total) + 45s dead hang with knee tuck hold.

Work

  1. 8x: 3 cones: Side shuffle to middle cone and back > Sprint to far cone and back

  2. 20/10 x 5:

1) Z press + OH Hold

2) Triceps pull downs + hold at bottom

3) DB Floor press/Hold at top

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