Workout: 10_05_2022

Warm Up
– 6 minutes: Slider climbers x 20s + Dive bomber push ups x 5 + Band pull > external rotation x 10

– 6 minutes: Bench jumps x 20s + Bent fly x 10 +  Thread through x 8/8
 
– 20/10 x 5 shoulder taps/FLR
Strength
– 3x: KB Windmill x 5/5 + KB OH Squat x 5/5 + SA KB Press at bottom of squat x 5/5
 
– 3x: Alt. DB Bench press x 12 + Max rep push ups x 20s + Slider pike x 8
 
– 3x: Barbell (no rack) Push press x 8 (use your power clean technique!) Rest 90s
Work
– 300m Row

– Bear crawl Forward > Backwards <

– Weighted sit ups x 10

– Z-Press x 15

– Hip dips x 16