Workout: 4_08_2023

Warm Up

– 5 minutes: Jumping jacks x 15 + KB RDL x 10 + dive bomber push ups x 5  – 5 minutes: DB Curl to press x 10 + Dead hang x 20s + SA OH Squat x 3/3 – 5 minutes: R. Twists x 20 + wtd. Alt. lateral lunges x 8 + Push up shoulder taps x 10

Strength

2 sets of each then back to top for 1 st of each:  1) 150m Row + Slider pull/push + pull ups x 8 2) Battle ropes x 20s + med ball bench press x 12 + half kneeling front rack/press x 5/5  3) Ski x 150 + Dual KB Swings x 5 + Dual KB Cleans x 5 + Dual KB Squat x 5

Work

With a partner:  Complete 2 sets of each then back to top for 1 set of each: – Bike x 300/wall balls x 10  – Wall squat for remaining time – Slider sprints ></><  – 10 push ups/FLR hold – Wtd. box step ups x 12  – 10 DB Shoulder press/OH Hold