Workout: 4_28_2023

Warm up

5 minutes: Standing knee rotations x 10F/10B + SL Glute bridge x 10/10 + lat stretch on wall x 20s 5 minutes: Shin box waves x 10 + Plate lateral raises to OH x 12 + push ups x 10

Strength

– Backwards box push (4 plate max.) >< – Heavy Single KB Clean and Press x 5/5 – Single KB Front rack Squat x 5/5 – Wtd. Hanging knee tuck hold (scale as needed) x 20s

Work

Section 1 – 2 sets: – 30s Jump Throughs – 30s Push ups – 30s DB Bent Row – 30s Rest Section 2 – 2 sets: – 30s Lateral box jump overs – 30s DB Push press – 30s slamball slams – 30s Rest  Section 3 – 2 sets:  – 30s Medball bench press – 30s Biceps curls – 30s side to side v-ups – 30s Rest