Wednesday 12-6-23

Strength Or Cardio... 

Warm Up:
Row 500m
Bike 12 Cal 
10 OH Squats (pvc)
6 inch worm with push up 

Mobility:
Armless Prayer (45sec)
Frog Rotation (5 each side)
Back Stretch (45 sec) 

Strength:
Complex December! 
1 Hang Squat Clean + 2 Jerks 
3-3-2-2-1

OR 

Cardio 
For Time or Not:
Run 1 Mile 
Row 1609m 
Ski 1000m