Workout: 4_10_2023

Warm up

4 minutes:  Hinge rotation x 4 + hip lifts x 10 + squat rotation x 6 5 minutes: 20 air squats + shin box wave x 8 + forward lunge w/OH reach x 4 6 minutes: Barbell front squat x 10 + leg swings front to back x 10 + SL hops R ></L><

Strength

– 4x (12 minute cut off): Barbell hip thrusts x 10 + Slider reverse lunges with plate in front of body x 6/6 + Banded squat x 10 (drive knees hard against band) Until 40m after:  – Front Squats x 10 + SL DB RDL x 6/6 + partner prone chest lift (partner holds feet down while other lifts chest) x 10

Work

2 sets of each then back to top for 1 set of each. – Partner band back pedal >< + 8 KB Goblet squat with 2 curls at the bottom of each rep.  – Sprinter lunges x 12 + Side to side ab rollouts x 10  – Squat jumps for height x 8 + DB Plank pulls x 10 + Banded kick backs x 10/10