Workout: 1_03_2023

Warm Up

5 minutes: Weighted arm circles x 12/12 + weighted pull apart x 12 + Crab walk >< 5 minutes: Push up shoulder taps x 6 + prone scorpion x 4 + frog hops >< – 2 minute dead hang – if you come down go into FLR

Strength

10 minutes each section:  Section 1 – Dual DB Sit up + Press – Upside down KB kneeling Halo (not too heavy) x 12 alt. – Deficit push up w/3s hold at the bottom of each x 10 Section 2 – Kneeling Dual KB Alt. Press x 12 – Chin ups x 8 (L-Sit or knees tucked if possible) – DB Floor Press in dead bug position x 10 (Lay on back, knees at 90, lower back pressed on ground)

Work

12 minutes:  – Barbell Shoulder to OH x 8 (scale weight according to your ability, take your time) – Sprawl to barbell jump over and back x 8 – Barbell bent row x 8 – Madball Side/side/back/throw x 10 If any time available – coaches choice finisher