Workout: 10_17_2024

Warm Up
– Plank position shoulder taps x 16 + standing knee circles x 12F/12B + Shin box wave x 12
– Lateral lunges > + Hurdle duck unders < + figure 4’s > + Calf scoops <
– 8 minutes Blue awning run + 8 KB Swings + 8 Dive bomber push ups
Strength
3x: Barbell RDL x 6 + Banded hip thrust on bench x 12 + wide stance goblet squats x 8

– Barbell Deadlifts w/3s eccentric  x 5 + DB lateral raises x 12 + single DB behind head tricep ext. X 12 
Work
EMOM x3 sets

– Deficit push ups x 12-15
– Barbell bent row x 8-10
– DB Thrusters x 10
– Alt. Mt. Climbers x 30s