Workout: 3_07_2023

Warm up
8 minutes: 
– 30 Jump rope singles or 15 doubles
– DB Strict x 12
– Bear crawl ><

– 30s dead hang
– rest 30s
– 45s dead hang
– rest 45s
– 1 minute dead hang
– rest 1 min
– 90s dead hang
Strength
10 minutes: 
– Kneeling band pull/DB Press x 8/8
– Supported single arm row x 10/10
– Deficit push ups/ring push ups x 10
– Chin ups x 8


10 minutes: 
– Alt. Medball bench press x 12
– Ab rollouts x 10
– DB Triceps kick backs x 10/10
– Rotational throws x 5/5
Work
2-4-6-8-10-12…

– Barbell bench press
– Calorie ski
– Dual DB Curls
– V-ups