Workout: 11_10_2023

Warm up
– 2x: Scapular push ups x 20s (slow and steady) + Side plank hold from hand x 20s/20s + Air squats x 20s

– Coaches choice dynamic warm up x 8 minutes
15 minutes: 

– Barbell strict press x 10

– Pistol squats x 5/5 (use bands on pull up bars for support and weight under heel as needed)

– Side to side slider pikes x 10 alt. (Slider comes to outside of hands)

– Chin ups x 8
1 minute of work/30s of rest x 3 rounds

– Row
– DB Plank transfer
– Weighted Step ups
– Dual KB Wide stance DL 
– Head cutters (light to moderate)