Workout: 6_05_2023

Warm up

– 2 minutes of plank position alt. Shoulder taps – 2x: bear crawls >< + high knees >< + crab walk >< + HS kick ups/walks >< – 3 min FLR. On coaches cue – 2 reps ever time.

Strength

1) – DB Incline press x 15 – Split stance position KB pull to shoulder then to press x 6/6 (KB on same side as leg that is back. Pull to shoulder, then press) – Over head tricep ext. With band x 15 (both hands on the band) 2) – Floor press from glute bridge position x 12 – KB Alt. row x 16 total (one KB stays on ground, alternate pulls) – 20s Chin over bar hold (palms away, go into hang if needed)

Work

12-15 minutes:  – Blue awning SPRINT – Renegade rows x 8 – Side to side Ab rollouts x 12 – Barbell curls x 20 – Barbell High pulls x 20