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