Workout: 5_31_2023

Warm Up
6 minutes: 5 tempo push ups (3s down/1s up) + chest stretch on wall x 20s/20s + dead hang x 30s

6 minutes: Plank slam ball push w/partner x 20 total + KB Swings x 10 + bear crawl ><
Strength
8 Minutes: Single arm DB Bench press w/band pulled down to chest on opposite arm x 8/8 + Chest pass x 5 + bent fly x 12

5×2 Bench press

Once finished: 

3 sets of 10, light and fast/controlled reps
Work
12 minutes: 

– 3 cone slider w/2 push ups at each cone
– Dual DB Biceps curls x 15
– kneeling triceps pull downs x 15
– Elbow plank band pulls x 12/12

Finisher: 3 min FLR w/2 jump throughs on coaches cue throughout the 3 min.