Workout: 9_28_2023

Warm up

– 2x: 4pt knee rotations 10/10 + squat rotation x 4 + band pull apart x 15 – 5 minutes: Single leg side to side hops x 20s each foot + high knees in place x 20s + dive bomber push ups x 5 – 5 minutes: Side/side/back/throw x 10 + bear crawl >< + HS walk/kick up>

Strength

15 – 20 min:  – Suitcase carry w/upside down hold > switch hands then < – Kneeling DB lateral raises x 12  – Kneeling DB Pull apart x 12 – DB Strict press x max reps in 20s + Rest 20s then DB Push press x max reps in 20s – Light Bent fly x 12 – Light hinge DB press away x 12

Work

Remaining time:  – BDB burpees x 10 (light DB’s jump at the top. DB’s stay by the side) – Single arm DB Sit up x 5R/5L – DB Plank row x 8/8 (non alternating) – Body saw x 8