Workout: 2_15_2024

Warm up

10 minutes: – Bear crawl >< + Dive bomber push ups x 8  – Crab walk >< + Push up shoulder tap x 10  – Frog hop >< + Arm circles x 12/12 – HS Walks >< + deadhang x 30s Then:  20/10 x 5: Squat/squat hold

Strength

– Heavy Farmer Carry >< x 3  – Half Kneeling single arm press x 8/8 – Dual DB SL RDL x 6/6 w/5s hold on last rep – Feet anchored, hands OH weighted eccentric sit up x 8 (4s down phase)  – Kneeling straight arm pull down + tricep pull down x 10

Work

10 minutes:  – Lateral box jump overs x 30s – Dive bomber push ups x 8 – Rainbow slams x 12 – Slider pikes x 8 Then – Slamball plank push w/partner x 40