Wednesday 11-29-23

Cardio or Strength... What's your pick?

Warm Up:
Bike 15 Cal 
30 Jumping Jacks 
12 Squat Jumps 
Row 500m

Mobility:
About 45 Seconds each side 
Pigeon 
Full T Hip Opener 
Butterfly on Wall 
Crossed Prayer 

Strength: 
Complex
2 Deadlifts + 2 Hang Squat Cleans 
3-3-3-2-2-1
Superset: 20 Step Ups (50/35# DB's) Or 20 Split Leg Lunges (add db's) 

OR 

Cardio and Core 
For Time:
Run 800m
40 Sit Ups 
30 Russian Twist (slam ball 15#)
Row 800m 
40 Sit Ups 
30 Russian Twist (slam ball 15#)
Ski 800m
40 Sit Ups 
30 Russian Twist (slam ball 15#)
Run 800m