Workout: 4_15_2024

Warm up

6 minutes: Band raise > Pull apart x 10 + Plank wave push ups x 5 + Dead hang x 25s 6 minutes: DB Strict press x 10 + Superman pull downs x 10 + Ski x 150m

Strength

2 sets of each – Continuous work for 15 minutes:  – 3 cone Press x 3 at each/OH Carry- Chin over bar hold x 20s – DB Triceps kickback x 12/12- single arm biceps curls x 8/8 – Bench elevated prone DB Rows x 10- Deficit push ups x 10 (3s eccentric each rep)

Work

45/15 x 4 – Farmer carry  – DB Floor press – Row – Rest Then: 20/10 V-up/Knee to elbow hold