Workout: 9_24_2024

Warm up

– 2x: Bear crawls >< + Crab walks >< – 3x: Wtd. arm circles x 12/12 + Side plank thread through x 8/8 + dead hang x 30s – Elbow plank slam ball pass x 20 + sit up to handoff x 10 per person + YGIG push ups by 2’s x 10 per person

Strength

10 minutes:  P1) 2 cone biceps curls x 6 at each cone and 90 degree carry when walking (12 total) P2) Alt. DB Bench press x 12 P3) Plank position DB Plank transfer x 10 6-8 minutes: – Feet elevated deficit push ups x 8-10 – Slider pikes x 8 – Straight arm pull downs from kneeling x 10

Work

2 sets of each then back to top for 1 set of each: – Slider pull>/push<- Pull ups x 8 – Dual DB Press x 6 w/3s down phase- Supported DB row x 10/10 – Triceps pull downs x 20- Wtd. Forward raise to pull apart x 12