Workout: 2_13_2025

Thursday

Warm Up

– Supine scorpion x 6  – Prone scorpion x 6 – ½ Frog x 6/6 – Lateral lunges x 6 – Leg swings x 20/20 – 2x: Chin over bar hold x 15s + HS Hold x 30

Strength

1) 3x: BB Bent over row w/3s eccentric x 6 + Front Rack/Farmer carry cone to cone >/< 2) Hang Power Clean: 8-8-6-6-4-4 – After 8’s: KB Squat jump x 8 – After 6’s Broad jumps x 5

Work

Partner Workout: 2 rounds each, then back to top for 1 round: P1) 10 press + OH HoldP2) Backwards box push >< x 3 P1) Bike x 10/15 cals P2) Push up x 10 + FLR If there is time left over: 2-3x: – 30s side v up – 30s alt V-up – 30s Side v up