Wednesday 1-17-24

Strength Or Conditioning!?
Deadlift 1 Rep Test Day!  

Warm Up:
Run 400m
Row 500m
15 Back Ext 
20 Walking Lunges

Mobility:
Cross Side To Side (16x)
Pigeon (30 sec each side)
Butterfly (45 Sec)
Half Squat Locked Rotation (5 each side)

Strength 
1 Rep Max Deadlift 
8-8-5-5-3-1-1-1

Or 

Conditioning 
Shuttle Run (25mX4)
50 Double Unders or 100 Singles 
Shuttle Run 
40 Sit Ups 
Shuttle Run 
50 Double Unders or 100 singles 
Shuttle Runs 
40 Sit Ups