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