Workout: 5_04_2023

Warm up
8 minutes: Jump rope x 20 (single or double) + 4 pt. Knee rotations x 10F/10B (knees off ground) + leg swings x 10/10

6 min: Duck walk >< + Single wtd OH squat x 5/5 + Wall walk x 2
Strength
10 min:
– Single leg box squats (wtd for counter balance) x 6/6 + Partner hamstring curls x 6 + Farmer carry >< x 2 (cones 12 steps apart) 

10 min: 
– Half kneeling banded chops (band on pull up bars) x 10/10 + Kneeling alt. KB high pull x 12 + DB Lateral lunge floor touch x 12 
Work
With a partner: 

1) 2000m Bike

2) 50 Wall balls

3) 75 KB Swings

4) 100 Jumping Lunges

5) Plate push >< x 8