Workout: 7_07_2023

Warm up
– 2x: Hurdle walks >< + Calf scoops >< + punter kicks ><

– 3x: band walks x 12/12 + 6pt, banded kick backs x 10/10

– 8 minutes: Blue awning run + 10 goblet squats + 10 hanging scap. retractions 
Strength
1. 4×8 Back Squats:
After sets 1-3: Ab roll outs x 10

2. 4×8 Push Press
After sets 1-3: 15s chin over bar hold
Work
1. 2x: Wall balls x 15 + 90s max effort Ski + Rest 1 min. Then repeat 

2. 2x: DB RDL > Dual Curl x 12 + 90s max effort Bike + Rest 1 min. Then repeat

3. 2x: DB walking lunges x 12 + 90s max effort Row + rest 1 min.