Workout: 3_14_2023

Warm up

5 minute ski – up to 3 people – 8 pulls each 2x: Lateral lunge x 4 + forward lunge x 4 + SL Glute bridge x 10/10 6 minutes: Hands behind head duck walks >< + Squat jumps x 10 + weighted lunge w/rotation x 10

Strength

8 minutes:  – Single KB FR step back to step up x 6/6 – Dual DB/KB Kickstand RDL x 8/8 – Copenhagen Planks x 20s/20s 12 minutes:  – FS x 8-8-6-6 – Slider Hamstring curls x 6/6 – DB Bent Row x 10 – Prone chest lift x 12

Work

2-4-6-8-10-8-6-4-2 Before each set: Blue awning run  – Barbel push ups – Barbell Hang Power Clean – Barbell shoulder to OH – Barbell Front squat