Wednesday 10-4-23

Strength Day!

We are going to run squats thru October and retest our 3 rep Front or Back on October 25 

Warm Up:
Run 400m
Ski 300m or Bike 10 cal 
Foam Roll Glutes and Hamstrings 
15 Air Squats 
5 Burpees 

Mobility:
Pigeon On Box 
OH Squat with Band 
Bottom Squat Full Rotation 

Strength:
Box Squats 
5-5-5-5-5
Superset with:
8 Plyo Push Ups (on plates)
8 Seated Shoulder Press (sit on floor)
**Box Squats set up box or bench so you will hit right below parallel with your squat. Slow down to box, stop, then fast up! (check instagram for demo)