Workout: 3_01_2023

Warm Up
3x:- 6pt. Knee rotations x 10f/10b + kick stand RDL x 8/8 (light) + medball load and throw x 5/5
 
2x:- Frog hops >< + duck unders >< + alligator crawl > 
Strength
3x:
– Copenhagen plank x 20s/20s (use scales as needed)
– 6pt banded kick backs x 12/12
– banded knee tucks x 12

3x:
– Dual KB Swings x 5
– Dual KB Squats x 5
– Chin over bar knee tucks x 15s
Work
3x:
– KB Snatch x 5/5
– Single arm wtd sit up x 5/5
– Single arm OH Squat x 5/5

– 5x: 
– 2 cone sprints >< x 2
– 8 slam ball slams
– 20s max rep push ups