Wednesday 11-22-23

Recoil is Closed Thursday and Friday this week! 

Warm Up:
Run 400m
Row 500m
Ski 300m
10 OH Squats (pvc)
10 Hang Squat Snatch (PVC)


Mobility:
Wall Hinge (45sc)
Band Pass Thrus (10x)
Banded Overhead Fixer (30 sec each side)
Full Side Stretch 

Strength:
Complex "Birdie"
1 Squat Snatch + 1 OH Squat + 1 Hang Squat Snatch + 1 OH Squat 
2-2-2-1-1-1 

OR

Cardio

For Time:
4 Min Ski 
Run 800m
4 Min Row 
Run 800m
4 Min Bike