Workout: 6_20_2024

Warm up

– 5 min: Arm circles x 15/15 + dead hang x 20s + wall stretch x 20s – 5 min: Light windmill x 3/3 + Bear crawl >< + crab walk ><

Strength

1) 5 Min KB Clean and press – Alt. arms each rep 2) Single FR Step ups x 8/8 + SL Hops R>/L< + Swing to squats x 8 3) Turkish get up x 3/3 + Single weighted Bulgarian split squat x 5/5 + ½ kneeling SA Curl to press x 6/6

Work

With a partner:  – 30s alternating bike sprints x 4 each – Jump Slams 10 each x 60 total – Wall walks 2 each x 12 total – 30s alt. Ski sprints x 4 each – Plate push >< x 8 – KB Swings x 60