Workout: 5_29_26

Friday

Warm up

– 5 minutes: Slider pull/push + Dual slider hamstring curls x 10 + wide stance air squat x 10   – 5 minutes: Inch worm x 5 + hang with partial engagement x 20s + side shuffle >< x 2 (½ court)

Strength

EMOM x 6 minutes – DB Burpee to stand x 3 – DB Plank pull x x 6 – Dual DB Ground to OH x 3 – Hold FLR until coach calls for next minute Rest 2 minutes: EMOM x 6 minutes: – Jump through x 10  – Superman x 10  – V Ups until the coach calls for next minute

Work

You will share machine with a partner if needed. This is not partner work. (25 min) – 5x: 30s Max effort bike + 1 minute of rest (you are on your own clock) – 5x: 30s max effort Barbell Curls + 30s rest – 5x: 30s Max effort ski + 1 minute of rest – 5x: 30s max effort triceps pull downs + 30s of rest *Set screens to intervals > intervals time > set appropriate rest/work.