Workout: 3_03_2023

Warm up
– Lateral lunges > + forward lunge reach < + figure 4’s > + calf scoops <

– 2x: High knees > + butt kicks < + hurdles walks > + butt kicks <

– 5 minutes: Push ups x 10 + 2 cone sprint >< x 2 + goblet squats x 10 
Strength
Option day! What does the body want? Oh, that? Give it to it!20 minutes: 

1) Bench press bonanza!
– 10 barbell bench press (HEAVY!)
– Immediately into Max rep DB bench press x 20s
– Gorilla rows x 16 total 

2) Squatzilla!
– 12 barbell step back lunges (light)
– 10 barbell back squats (moderate)
– 10 wide stance RDL’s
Work
5-10-15-20-15-10-5
Before each new set, ski x 150m
– Jump slams
– Heavy KB Clean and press (reps are total, not per arm)
– Toes to bar (knee tuck as scale)
– DB Medball bench press (if you chose squats in strength) or HEAVY DB Squats (2 DB’s)