Workout: 7_1_2023

Warm Up
– Dynamic warm up 
– 30s each x 3 sets: Squat touch + step back lunges + push ups
– 20s each x 3 sets: Plank up/downs + Alt. step through + push up to toe tap
Strength
– Biceps curls + Press + Bent row 

– Heels elevated goblet squat + weighted step ups + heel elevated RDL 

– DB Bench press + pull ups + Plank pulls 
Work
1) KB Swings x 10 + Sprint + Farmer carry ><

2) KB Split catch x 5/5 + Bike sprint x 300m + Dual front rack carry ><