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