Workout: 2_13_2024

Warm up

– 1 min squat hold w/rotations – 5 min: cossack squat x 6 + banded raise to pull x 12  + supine scorpion x 4 – 5 min: KB DL x 5 + KB Swing x 5 + KB Goblet squat x 5

Strength

– 8 min: 2 pt. Row x 6/6 + DB Snatch x 5/5 + heels elevated plate OH Squats x 8 3-4x: Barbell complex – DL x 6 – HPC x 5 – FS x 4 – Jerk x 3

Work

8 minutes each section:  1.  – Slider sprinters >< – Hanging side to side knee tucks x 10 – DB forward raise > pull apart x 10 2.  – Bike x 15 calories – Dual DB Ground to OH x 8 – Lightly Weighted jumping lunges x 12