Workout: 7_23_26

Thursday

Warm up

1) 5 min: Mt. Climbers x 12 + prone chest stretch x 4 + hip lifts x 8  2) 5 min: head cutters (light) x 5 + hanging knee tucks x 10  + superman x 10  3) 1x: Frog x 2 min + Supine Scorpion x 4 + Dog/Cobra x 5 + Deadhang x 1 min

Work

Individual:  Ski x 1000m – 50 x DB Step Ups – 50 x DB Push Press Bike x 2000m – 100 x R Twists – 50 x DB Transfer  Row x 1000m – 5 x Suitcase Carry (full court) with 5 KB RDLs at the start line every time

Rules:

Machines must be completed in full. Reps after machines can be broken up until completed, but must be finished before starting the next machine. Ex – Ski 1k, then 5 sets of 10 step ups and 10 push press, 2k bike then 5 sets 20 r twists and 10 db transfer etc. Move fast on the machines, quality/intentional movements afterwards. Don’t rush the carries and RDLs, switch hands as needed