Workout: 4_06_2023

Warm up
5 minutes:- Jump rope x 30 (singles or doubles) + lateral lunges x 4 + plank up/downs x 12

Couch stretch x 90s/90s

Frog stretch x 3 minutes

High knees >< + Butt kicks >< + Side shuffle >< + pogo hops >< + Bear crawl >< 
Strength
10 Minutes:
– Wide stance Barbell RDL x 10 – Bench elevated DB Rows x 10 > Light DB flys on bench x 12

Then

4x: Complex style- Deadlifts x 5 + Hang Power Cleans x 5 + push jerks x 3
Work
EMOM alternating minutes for 15 minutes

Min 1: 10 head cutters + max rep V-ups until 50s into the minute

Min 2: Speed skaters x 10 (big jumps) + Goblet squats x 5

Min 3: Frog hops >< (12 steps apart) + Heavy farmer carry ><