Workout: 1_09_2023

Warm up

1) walk out to push up x 5 + hands on wall lat stretch (drop head through arms, stand, repeat) x 10 + elbow plank up downs x 12 2) Feet on box handstand walks + scap push ups x 10 + FLR knee to elbow touch x 12 alternating reps (slow and controlled).

Strength

– Hanging side to side knee tucks x 12  – Plank position DB Transfer x 12 – Kneeling slam to throw x 6 – Triceps pull downs x 15 – Seated (bench) curl to press x 10  – Lateral raises x 12 – Seated (floor) band pulls x 15 – 3 minute dual DB OH Hold with 5 press every 20s

Work

– 90s max distance on bike – 60s max distance on bike – 30s max distance on bike Then – 2 cone 90 Degree Dual DB carry w/3 curls at each cone – 9 total – Renegade rows x 6  – Chin over bar hold x 20s