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Workout: 9_9_2021

Warm up

  • 2x: Band pass throughs x 10 + band pull apart x 10 + band high pulls x 10

  • 2x: Forward lunge stretch hold x 20s/20s + prone chest stretch x 20s/20s

  • 1x: Bear crawl >< + Crab walk >< + HS walk or kick ups ><

Strength

  • 3x: Alternating DB bench press x 12 + Lateral raises x 12 + superman pull downs x 12

  • 3x: Kneeling front raises x 10 + kneeling dual DB Curls x 10 + pull ups x 8-10

Work

With a partner: Complete 3 sets of each:

Section 1:

P1) Forward box push >< + Backwards box push ><

P2) Max rep knee tuck v-ups

Section 2:

P1) Ski x 200

P2) Wall sit w/10lb plate hold arms extended

Section 3:

P1) Row x 200

P2) Plank up downs x 12 + FLR hold

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