Workout: 3_23_2023

Warm up

8 minutes:  – Blue awning run – Kickstand RDL x 6/6 (lightly weighted) – Band pull apart x 15 – Wide stance goblet squat hold x 20s 6 minutes: – Deadlifts x 5 (slowly increase wt) – Supine scorpion x 4 – Dive bomber push ups x 5

Strength

1) 10 minutes: – Deadlifts x 8 (Double OH. Keep tension at the bottom of the lift.)  – 6 hammer curls + 6 supine curls – Triceps pulls downs x 15 2) (until 40-42min past the hour) – Dual lateral raises x 12 – Single arm Shoulder to OH x 6/6 – Deficit push ups x 10 (weighted if possible)

Work

12 minutes:  – Bike x 300m – damper 8 – Backwards box push >< + Forward box push >< (limit 2 plates. Move fast) – Dual KB Cleans x 8 – Dual KB wide stance RDL x 8 Finisher: Coaches choice if time allows