Wednesday 10-18-23

Strength Day! Retesting our 3 rep front or back squat next Wednesday! 

Warm Up:
Row 500m
Run 400m
10 Good Mornings (pvc)
6 Inch worm with push up 
20 Step Ups (20")

1/2 Lotus on wall (45 sec each side)
Full Side Stretch (45 sec each side)
1/2 Squat Lock Rotation 

Back Or Front Squat
warm up to 85% of your one rep max ... then start :

Superset with:
8 Renegade row with push up 
8 Shoulder Press (db heavy)