Workout: 4_25_2024

Warm up

– 2 min FLR shoulder taps, slow and controlled.  – Push ups x 8 + Band pull apart x 10 + pigeon up/down on bench x 30s/30s – Steady pace ski x 150m + active hang x 20s + step back lunges x 12 alt.

Strength

– Seated wide grip band pulls x 12 + DB Together Press (quick reps) x 12 + Hinge shoulder combo x 8 – Bench elevated DB Press temp 3|3|3|0 x 6 + Half kneeling Pull/Press x 6/6 + Slider pikes x 10

Work

10-12 minutes: – Single DB Bear crawl >< (forward/backward) – Side v-ups x 12/12 – Dual DB Ground to OH x 8 – Rainbow slams x 12 Then: – Max rep push ups in 2 minutes