Workout: 1_22_2023

Warm up
– 2 minute body rock with step through

8 minutes: Banded glute bridge x 12 + gator crawl >< + weighted superman pull downs x 10  
Strength
– 10 minutes: Barbell Hip thrusts x 10 + KB Dual Front Rack walking lunges x 10 + KB Goblet Squat w/Curl at bottom of each rep x 10

– 10 minutes: Back squat (use racks) x 5 reps w/4s eccentric and 2s hold at bottom. Focus on control descent and strong hold, not on weight only. 
Work
1) With a partner complete 120 calorie ski (10 pulls each). If more people than skiergs, some start on solo then move to Ski once one is available. 

Then, Solo for remaining time: 

– 10 KB Swings
– 10 push ups
– 10 Goblet Squats
– 10 Sit up to throw