Workout: 7_11_2023

Warm up

1) 6 minutes: Push up w/step through x 4 + swimmer claps x 10 + chest stretch on wall x 20s/20s 2) 6 minutes: 15s 90 degree hang from bar + 10 push ups + alt. Halo x 12

Strength

10 minutes:  – Alt. KB Press w/back leaning on medball x 12 – OH Slamball throw to wall x 8 – Kneeling alt bicep curls x 12 Then :  10 minutes: – 3 x 1 Dual KB Deadlift + 2 dual kb high pulls + 3 Dual KB Clean + 4 Dual KB Press – Gorilla row x 12 – Wide grip pull ups x 8

Work

8 minutes:  – Slider pull/push w/3 push ups at each cone (9 total) – Weighted superman pull downs x 12 – Wall walks x 3 Then: 5 minutes w/2-3: – Ski x 15 pulls or until partner is finished with secondary movements. (below 40S/M) – 8 alternating push ups – 10 knee tuck v-ups