Workout: 10_23_2024

Warm Up
– 3x: 30s bike/Ski + push up step through x 8 + superman pull down x 10 

– 3x: 30s dead hang + 20s WFHSH or free standing 

– 3x: half kneeling windmill x 5/5 (light) + thread through x 8/8 + leg elevated hamstring stretch x 20s/20s
Strength
Complete for 15-20 minutes:

– Upside down carry/Farmer carry R>/L<

– KB Snatch x 6/6 (work technique)

– parallel squat halos x 12 alt.

– pull ups x 8-10

– body saw x 8
Work
Remaining time:

– Blue awning run 
– Wall walks x 3
– Hanging side to side knee tucks x 10
–  Slamball slams x 10
– light plate OH heels elevated squats x 10