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)