Workout: 6_08_2023

Warm up

– Guadalupe run  – 6 minutes: Banded goblet squats x 10 + 6pt. Banded kick backs x 10/10 + lateral lunges x 8 total – Couch Stretch x 1m/1m – 20/10 x 5: Squat/Parallel hold

Strength

1) 10 minutes:  Bulgarian split squats x 6/6 + banded SL RDL (band around neck and under foot that is on ground) x 6/6 + SL Hop R></L>< 2) Front squats (rack and barbell): 4 sets x 6 reps After sets 1 through 3: – banded glute bridge x 10 – Side to side knee tucks x 10

Work

With a partner: Split reps as needed you go, I go style. Preference is to go heavy with fewer reps over light and fast. 2 rounds then move to next section. Go back to top if time remains 1) 500m Ski (8 pulls each) + 10 wall walks (1 partner at a time)  2) 1000m Bike + 50 jump slams with slam ball 3) 500m Row + DB thrusters x 40