Workout: 3_10_2023

Warm up

5 min: Bear crawl >/Crab walk < + Band pull apart x 15 + hanging scap rotations x 5/5 5 min: DB lateral raises to OH x 10 + Push up shoulder tap x 10 + DB Push press x 8 3 min: Body Rock!

Strength

15 minutes:  – Strict press x 8 – Push Press x 5 – Push Jerk x 2 – Bench elevated prone Y’s x 10 – Bench elevated prone T’s x 10

Work

3x:  P1) 250m Row P2) Dual Front Rack hold 3x:  P1) Ski x 175 P2) Wall facing HS hold 3x:  P1) Bike x 300m P2) Max rep push ups