Workout: 2_14_2023

Warm up

2x: Bear crawl >< + Crab walk >< + Frog hops >< 10 minutes: Body saw x 8 + Slider hamstring curls x 6R/6L + KB Swings x 8

Strength

– 3x: Back foot elevated SL RDL (foot on bench) x 6/6 + FFE Step back lunges x 6/6 + Wide stance squat x 8 – Deadlifts x 5 (3s down phase) + broad jumps x 5 + Heels elevated goblet squats x 8 (moderate weight)

Work

– 30/30 Ski: Perform 3 sets of 30 on/30 off, rest 90 secs and then perform another 3 sets of 30/30.  – Remaining time:  – Weighted sit ups x 10  – Plate ground to OH x 10 – Slamball slams x 10  – Side shuffle >< x 2