Workout: 7_18_2023

Warm up

– Jumping Jacks x 1 min – 10 minutes:  – Crab walk >< – Band pulls x 15 – Alternating push ups x 8 – Ab rollouts x 10

Strength

Pt. 1: 8 minutes: – Windmill x 3/3 – DB lateral raises x 12 – Bench elevated prone rows x 12 – Seated band Pulls x 15 Pt. 2:  1. Strict press 3 x 8: 1 min. Rest 2. Push press 3 x 6: 90s Rest 3. Push Jerk 3 x 4 – 2 min. rest

Work

1. 5 x 30s bike sprints – Either wait for partner to finish or if no partner, rest 30s after each set. 2.  – wtd. DB Sit ups w/2 press at the top of each x 8 – Chin ups x 10 – DB Floor press x 12 – Plank pulls x 12