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