Workout: 2_11_2023

Warm Up
5 minutes: – Ski x 100- Plank wave push ups- prone scorpion

5 minutes: – Bike x 200m- Dead hang x 30s- Wide stance goblet squats 
Strength
3x: 
– Seated DB Shoulder press x 10 
– Seated DB Curls x 10 
– weighted superman pull downs x 10

Remaining time: 

– Weighted step ups x 30s
– Chin over bar w/knee tuck hold x 20s
– partner hamstring curls x 5
Work
20-15-10-5:

– push up position jump throughs (feet to outside of hands) 
– Dual DB squats
– Jump slams 

5-10-15-20:

– KB Swings
– Pull ups
– Lateral box jump overs