Wednesday 12-19-23

Strength Or Cardio Day! 

Warm Up:
Row 500m
Bike or Ski 20 Cal 
Foam Roll Butt and Upper Back

Mobility:
10 Cross Side to Side
10 Pass Thrus (pvc) holding squat Position 
Pigeon 

Strength:
21 2 Sec Pause Back Squats
Run or Walk 400M
18 2 Sec Pause Back Squat 
Run or Walk 400m
15 2 Sec Pause Back Squat 
Run or Walk 400m
**use a box if you want... GO HEAVY! 

Or Cardio:
Tabata Sprint Cardio 
8 Rounds 20 sec on 10 sec off
Rowing (8 rounds)
Rest 2 min 
Ski (8 rounds)
rest 2 Min 
Bike (8 rounds)