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Workout: 7_22_2021

Warm up

  • Forward lunge with rotation > + inch worms < + lateral lunges >

  • 2x: Banded goblet squats x 10 + John Wayne’s x 12 forward/12 back

  • 2x: Kick stand RDL x 8/8 + Squat rotation x 4

Strength

1) 3x: Barbell GM x 12 + Alternating KB Goblet Step back lunges x 12 total

2) Deadlifts: 10-8-6-4-4-4

Deadlift focus: Double overhand grip. No bounce and go. Stand up after each lift then get back into position re grip, reset, lift.

Work

Every minute on the minute x 12 minutes. Alternate each minute:

Minute 1) 10 barbell jump overs + 5 Thrusters

Minute 2) Lateral box jump overs x 10 + Slam ball slams x 8

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