Workout: 10_28_2024

Warm up
– 5 minutes:: Yoga push ups x 5 + Bear crawls >< + Crab walk ><
– 2 minute dead hang
– 6 minutes: Seated band pulls x 10 + wall facing HS hold x 20s + Superman pull downs x 12
Strength
– Prone elevated DB together Press x 12 + Single arm plank row x 8/8 + Kneeling straight arm pull down x 10

– Barbell strict press x 6-10 (heavier for less reps) + supine barbell row x 10 + prone elevated fly x 10
Work
Continuous work x 12 minutes: 
– Bear crawl plate push ><
– Deficit dive bomber push ups x 8
– Gorilla row x 12
– Ski x 175