Workout: 4_20_2023

Warm up

4 minutes:  – Prone chest stretch x 4 + yoga push ups x 5 + swimmer claps x 10 6 minutes:  – 2 cone dual DB OH carry w/3 press at each cone. – 30s dead hang- 20s wall facing HS Hold

Strength

3x:  – DB incline bench press x 8-10 – DB row in a leaning position x 8/8 – Heavy farmer carry >< x 2 Then:  5×5 barbell bench press Alt. these mvmts between sets: – Side v-ups x 10/10  – Chin ups x 8

Work

– Blue awning run + Renegade row x 10 + Slamball slams x 10  – Blue awning run – Barbell Hang power cleans x 10 – Side to side hanging knee tucks x 10 – Blue awning run – Barbell bent row x 10 – Dual DB Curls x 10