Workout: 8_28_2023

Warm up

– 5 min: Yoga push ups x 5 + Step through rotation x 4 + weighted superman pull downs x 10  – 5 min: Hands OH hinge x 5 + squat rotation x 4 + elevated hamstring stretch x 30s/30s – 5 min. Dual hamstring curls x 10 + banded glute bridge x 10 + db lateral raises x 10

Strength

– Dual KB Front Rack carry w/4 squats at each cone (12 total) – Feet elevated side plank dips x 10/10 – Dual DB Step back lunges 2 plate elevation x 12 total  – KB clean and press x 10 total – heavy, switch as needed

Work

– Battle Rope x 25s – Split position SA KB Press x 6/6 – Plank pull + jump through x 6 Pt. 2 – Medball OH high knees >< – Medball lateral throws x 10/10 – Squat hold press away x 10