Workout: 3_29_2024

Warm up

1. 6 pt knee circles x 10R/10L + wide stance squat rotations x 4 + plank wave push ups x 5 2. Band walks x 12/12 + banded kick backs x 12/12 + dead hang x 20s

Strength

– Barbell hip thrusts x 10  – heels elevated goblet squats x 10 – Deficit push ups x 10 Deadlifts 4×4

Work

1. 3 sets:  – 200m Ski – 5 Push Jerks- point is to go heavy, not to go fast.  – 5 Chin ups 2. 3 sets:  – Guadalupe run – DB Floor press x 12 – Toes to bar x 8 3. 3 sets:  – DB Burpee to stand w/DB’s – DB Thrusters x 10 – DB Plank Row x 10