Workout: 9_20_2024

Warm up

– Body rock w/step through x 2 minutes – Dive bomber push ups x 5 + Goblet squat with curl at bottom x 8 + cossack squat x 8 – 20/10 x 10 alt: DB Press/OH Hold + Squat/Squat hold (share DB’s with partner if needed).

– 3 cone OH carry w/4 press at each cone (KB) >  – 3 Cone Front rack carry w/4 squats at each cone <  – 5 wide grip pull ups w/10s COB hold on last rep – Partner hamstring curls x 6 (use slider scale if needed)

Work

1) 2>10 by 2’s Back squat ladder with 100m Ski between each set (start with ski) 2) 10>2 by 2’s Hang power clean and press with a blue awning run (Start with run)