Workout: 2_15_2023

Warm Up

– Guad run – 8 minutes: – Burpees x 5 – Dive bomber push ups x 5 – Side V-ups x 10/10 – Guad run

Strength

– 3 cone pull/push w/3 push ups at each cone (15 total push ups)  – DB/KB Single arm row x 10/10 – KB Lateral lunges x 10 total Then: – Med ball alt. Bench press x 12  – Lateral DB Raises x 12 – Hanging side to side knee tucks x 10

Work

10 minutes:  – 2 cone Dual Front Rack Carry w/5 press at each cone (10 total)  – Medball high knees in place x 20s – Plank Pos. DB Transfer x 10  Finisher:  3 min FLR hold.