Wednesday 10-11-23

Strength Day 

Warm Up:
Row 500m
Run 400m 
6 Inch Worm with Push Up 
10 leg Swings (each leg)

Active Hinge (1-2min)
Armless Prayer (45 sec)
Full T Hip Opener (30 sec each side)

5-5-5-5-5 Heavy Front or Back Squat 
10-10-10-10-10 Lighter Front Or Back Squat

Superset: (must pick two each round)
10 Glute Bridges
20 Split Leg Lunges (10 per leg off bench)
20 Single Leg Deadlift (10 per leg with DB)

**legs to sore, pick cardio or something else, don't skip 🙂