Workout: 4_18_2023

Warm up
6 minutes:- Crab position hip lifts x 8 + side plank hold x 20s/20s + Dive bomber push ups x 5

6 minutes: – Standing Dual DB Press x 10 + hands on wall lat stretch x 20s + HS walks or kick up attempts > (cones 12 steps apart) 
Strength
10 minutes:
– Half kneeling single arm press x 6/6 + elbow plank band pull x 10/10 + Plank position db pull to press x 5/5 

Cut off for section 2 at 38 min after: 
– 5×5 push press from rack
Work
10 minutes (everyone starts here)
– 3 cone Slider pull/push w/3 push ups at each cone (15 total push ups) 
– Row x 300m 
– SA weighted sit up x 8/8

Then:

8 minutes:
– Dual KB Swings 
– 2 cone sprint >< x 2
– push up to toe touch x 10