Workout: 4_24_2023

Warm up
– 2 minute plank hold

– 5 minutes: Cat cow x 8 + scapular push ups x 8 + prone chest stretch x 4

– 5 minutes: Bottoms up KB Press x 5/5 + crab walk >< + HS walk one way
Strength
10 minutes: 
– DB Plank pulls x 8/8 + Seated alternating DB Press x 12 + pull ups w/3s eccentric phase x 6

10 minutes: 
– DB Bench Alt. Bench press x 12 total + Alt. DB Hammer curls x 12 total + banded lateral raises x 20 (use DB’s as scale)
Work
15 minutes: 

– 250m Row
– 25 push ups
– 15 Box jumps
– 12 kneeling alternating halos
– Bear crawl plate push ><