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 ><