Workout: 1_17_2023

Warm up
3x: Plank wave push ups x 5 + jumping jacks x 15 + arm circles x 10F/10B 

3x: Alt. split jumps x 16 + slam ball slams x 12 + DB push press x 20s 
Strength
2 Sets of each, then back to top for 1 of each until coach calls it.  

1) DB Floor press x 10 + tricep pull downs x 15 + plank pull through x 12 

2) Bird dog row x 8/8 + hammer curls x 10 + bent over fly x 10     
Work
Teams of 3:  

4k Row – alternate the following movements after each turn. Rower stops when teammate completes movement 

1) Farmer carry >< x 2 
2) Blue awning run  
3) BB Thrusters (75/55 max limit)