Workout: 6_27_2024

Warm up

– alt. Jumping jacks x 15 + Push ups x 5 w/3s lowering + dead hang hip swivel x 20s  – lightly weighted: Arm circles forward x 10 + backward x 10 + deficit push up hold x 15s

Strength

– Heavy DB bench x 4-6 > Drop set x max reps with 1-2 reps in reserve – Banded triceps pull downs with towel x 12 (hard flex at bottom) – Gorilla row x 12 Then:  – Barbell Bent row x 8 – Straight arm banded pull downs x 10 – Side to side banded crunch x 12 total

Work

With a partner:  – 600m Row – Barbell ground to OH x 20 total (take your time, don’t drop from OH) – Rainbow slams x 40 – 500m Ski – DB Walking lunges x 60 – DB Push ups x 60 – 800m Bike – Dual DB Biceps curls x 50 – DB Strict press x 50