Workout: 2_28_2024

Warm Up

1x: Full Court Bear Crawl (forward/Backward) + Full court skip >< + Full court Gator > + Full Court Frog hops < 4min: :Banded pass through x 10 + Banded curls x 15 + Banded pull a parts x 15 4x: 30s Wall facing HS Hold + 30s dead hang.

Strength

On a rack:  – Strict press x 10 – Strict press x 8 – Push press x 6 – Push Jerk x 4-4-4  Then:  8-10 minutes:  – 2 cone SA KB OH Carry w/5 press at each cone > Then Switch Hands and come back (10 reps each arm) – Gorilla row x 16 – Dual Hammer curls x 12

Work

10-12 minutes:  – Blue awning run – Barbell Bent Row x 12 – Barbell Hang power clean x 10 – Barbell Push ups x 10 – V-ups x 15