Workout: 6_30_2023

Warm up

1) 5 minutes: Push up w/step through x 4 + swimmer claps x 10 + chest stretch on wall x 20s/20s 2) 5 minutes: Squat rotation x 4 + KB Kickstand RDL x 5/5 + lightly wtd. Squat rotation x 3/3 (scale = no wt.)

Strength

8 minutes:  – DB RDL x 10 – DB OH Walking lunges x 10 – Weighted lateral lunges x 6 total Rest 2 minutes 8 minutes:  – Incline DB bench press x 12 – Wide stance alt. Row x 12 – KB high pull (starts on ground > high pull > back to ground) x 12 Rest 2 minutes 8 minutes: – KB or DB Goblet squats x 12 – Lightly weighted jumping lunges x 12 – Deficit push ups x 12

Work

Remaining time in teams of 3-4: – Max distance row in remaining time. Alt. the following movements after each turn: 1) KB Swings x 8  2) V-ups x 12 3) Squat > sprawl > stand x 8