Workout: 2_18_2023

Warm Up
8 minutes:- Jumping jacks x 15 + Arm circles x 12/12 + Push ups x 10 + air squat x 10

– Seated straddle stretch x 2 minutes

– Prone scorpion x 8
Strength
15 minutes:

– DB Bear crawl Forward>/Backward< (1 db)

– Dips x 10-12: Bench dips, ring dips, bench elevated dips, dips between boxes.

– Feet anchored 3s negative sit ups x 8 (hands OH slowly lowering body on way down from sit up. Add a small plate to increase difficulty.

– Wall walks x 4
Work
50s work/10s transition. Once all 4 movements are complete, rest x 1 min. Repeat for 3 sets:

– DB Thrusters
– Bench jump overs (hands on bench, feet jump over)
– Plate push
– Pull ups