11_30_2022

Warm Up
– 4min ski 

– 5min: 20s dead hang + KB Swings x12 + strict press x12 light 

– HPC Overview + Speed drills 
Strength
HPC: 6-4-2-2-2 

3x: BB Front rack step back lunges x6/6 + speed skater>box jump x5/5 + Lateral band walks x12/12   
Work
12-15 minutes of work: 

– DB wtd. Bear crawl >/<

– Wall sit front raises x 15 reps

– Burpee to broad jump x8

– Heavy DB Push press x 10