Workout: 10_03_2022

Warm up
– 3x: Goblet position up/down x 5 + Elevated pigeon w/hinge x 10/10
 
– 2x: 5 push ups on coaches cue + Seated figure 4 x 20s/20s + Hurdle step overs x 10/10

– 3x: Dead hang x 20s + HS Hold x 20s
Strength
– 2 cone press/OH carry w/5 press at each cone (15 total)
 
– 8x: DB Push up > 4 pt. Plank pull
  
– Weighted side bends x 12/12
 
– Chin ups x 8 
Work
12 minutes: 

– 2 Cone Sprint x 2

– Dual KB Swings x 8

– Dual KB Cleans (swing) x 8

– Dual KB Press x 8