Workout: 12_15_2023

Warm up
– Body Rock with push up x 2 min

– 3x: Dead hangs x 20s + Wall Facing HS Hold x 20s 

– 8 minutes: Side to side leg swings x 10R/10L + Gator crawl > + Crab walks < + Forward lunge hold x 20s/20s
Strength
1) 3x: Eccentric lowering from box x 5/5 (weighted if needed) + Speed skaters x 10 (Focus on land and balance) + DB Lateral Raises x 12 
Cut off at 40 min past the hour: 

2) Barbell Bench Press x 10 + DB Curl drop set – Heavy x 8 + Max reps in 30s with light wt. 
Work
As many rounds as possible in 12 minutes. Each new round increases by 2 reps on each movement:
2-4-6-8-10-12….
– Little man in the woods
– DB Z-Press
– Goblet Squat 
– Plank position jump through

Coaches finisher if time remaining