Warm Up |
– Blue awning run – Dive bomber push ups x 5 – wide stance squat > arm raise > stand x 8 – SL Hamstring slider curls x 6/6 – Wide stance squat curls x 5 w/3s down phase + Side plank dips x 12/12 + SL Side to side hop x 20/20 |
Strength |
– Slider crab crawl >< – Squat hold halos x 12 – Wall facing HS Hold W/shoulder taps x 20s – Dual wtd. Single leg rdl x 6/6 Then: – FFE Front Rack Split Squat w/3s down phase x 5/5 (barbell) – Elbow plank band pulls x 12/12 – Slam ball lateral reaction throws x 5/5 |
Work |
20-15-10-5 – Single DB OH Walking lunges – Barbell Curls – Feet anchored sit ups – Bent flys |
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