Workout: 9_18_2023

Warm up

– 2x: SL bear crawl R>/L< + Inch work w/push ups > + sideways walk ><\ – Wall walks x 2 + 90 degree pull up hold x 10s (sub 20s dead hang) + DB Curl to press x 8

Strength

– 3x: Alt. Push ups x 10 + Slider pikes x 10 + DB High pulls x 10  – 3x: DB Together bench press x 10 + DB Bench press x 10 + Single arm DB Row x 10 – Weighted sit ups x 10 + Side plank hold x 30s/30s + Band pulls x 15

Work

1) 4x250m Row repeats w/m rest between sets 2) 1-2-3-4-5-etc… – DB Thrusters – Pull ups – Sit ups