Workout: 6_27_2023

Warm up

6 minutes:  – Push up, step through R/L = 1 x 5 – Yoga push up > 6 heel pumps from downward dog position x 5 – Big arm circles x 12/12 8 minutes: – Jumping jacks x 15 – Push ups w/3s pause at the bottom x 8 – Dead hang x 1 minute

Strength

8-10 minutes in each section:  1) – Barbell bench press w/3s down phase – 10 (go lighter than usual) – DB Bent row w/3s pause at top of each rep x 10 – DB raises x 12 2) – DB Jump through to plank pull x 10 (jump through, pull, pull = 1) – ½ kneeling KB upside down Press x 5/5 – Dual KB/DB OH Walk ><

Work

1) With a partner, complete 12 total down and back blue awning runs. One person waits until other person returns. Then, remaining time 2-4-6-8-10… – DB Thrusters – Pull ups – Ab Roll outs