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Workout: 9_15_2021

Warm Up

  • 2x: Air squat x 10 + jumping jacks x 10 + Step back lunges x 10

  • Couch stretch x 1 minute/1 minute

  • Speed skaters on coaches cue x 20

Strength

3 sets depending on time:

  • Front squat x 10 (no racks)

  • Elevated bench DB Rows (prone position) x 12

  • DB Step back lunges x 16

  • Band pull aparts x 15

Work

1) Partner box push x 5 minutes

2) Partner Ski x 5 minutes (10 pulls each)

3) Barbell Thrusters x 5 + Burpee jump over x 3 (you go, I go) x 5 minutes.

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