Workout: 8_19_2024

Warm up

– 6 min: Lateral lunge rotation x 4/4 + ½ kneeling lightly wtd. groin stretch x 5/5 + Push up shoulder taps x 8  – 6 min: kickstand body weight hinge x 5/5 + wide push ups x 5 > neutral push ups x 5 + plank step through x 6

Strength

Work each section for 10 minutes: – Split stance KB RDL x 6/6 + ½ kneeling band pull/DB press x 6/6 + side plank rotations x 8/8 – DB Z-Press x 12 + Goblet position cossack squats x 10 total + slider hamstring curls x 6/6 or 12 with both feet on

Work

– Row x 200 – Dual KB Cleans x 8 – Dual KB Press x 8 – Dual KB Squats x 8 – Dual KB Feet wide RDL x 8  * Keep the weight light/moderate and try to keep breaks low during KB Work. Rest before getting back to row for max effort on row.