Workout: 8_24_2024

Warm Up

1) Mt. climbers x 1 minute 2) 3x: supine scorpion x 4 + prone scorpion x 4 + Dive bomber push ups x 5  3) Forward lunge stretch x 20s/20s + chin over bar hold x 10s + weighted arm circles x 12/12

Strength

1) SA KB Clean and press, alt. As needed x 5 minutes (do not let KB Stop moving)  2) 20/10 x 10 alt. movements: Push ups/Rest + V-ups/Rest 3) 4 minutes of max work: Air squats x 20 + Squat jumps x 20 + Jumping lunges x 20

Work

Teams of 2! – Guad run (Together) – You go, I go  Barbell Thrusters x 30 – 400m Ski – You go, I go Barbell push ups x 50  – 800m Bike – You go, I go Goblet Squats x 80 – 500m Row – You go, I go Dual DB Walking lunges x 60