Workout: 9_30_2022

Warm up
– 5 minutes: Goblet lateral lunge > Forward lunge x 4/4 + Kick stand RDL x 5/5 + Prone scorpion x 4

– 2x: Group: Bear Crawl >< + Punter kicks >< + Hurdle walks >< + Inch worms >

3x: Barbell RDL x 10 + Barbell row x 10 (weighted) 
Strength
– 3x: Barbell hip thrusts x 10 + Band walks x 12/12 

– 3x: 5 Deadlifts with 3s pause below knee on the way up + Band pull apart x 15 + Dual DB Curls x 12

– 3x: 5 Deadlifts with 3s pause above knee on they way down + Triceps pull downs x 15
Work
3x: 

– Farmer carry >< Immediately into Front rack carry ><

– Alternating Push ups

– FFE Dual DB Step back lunges x 12 (go heavy if possible)
 
– Wall walks x 4

If 3 sets are completed and time is left over, go to a skierg for remaining time.