Workout: 3_08_2023

Warm Up

– 2 minute squat hold with rotations  – Leg swings x 10F2B + 10S2S + hurdle walks x 10/10  8 minutes: – Hip lifts on bench x 8/8 + Supine scorpion x 4 + Dive bomber push ups x 5

Strength

3x: – Barbell RDL x 10 – Barbell  Bent Rows x 10  – DB High pulls x 10  4x: – Sprawl > Jump over and back x 5 – Front squat x 10 – Shoulder to OH x 10  – Rest 40s

Work

You Go/I Go Partner Work: – 1k Bike- Heavy Dual Front rack carries >< x 6 – 800m Row- Heavy DB Thrusters x 50  – 800m Ski- Dual KB Cleans x 50