Wednesday 2-14-24

Happy Valentine's Day! 
(6pm open gym tonight)

Warm Up:
Run 400m
Row 400m
Bike 15 Calories 
Foam Roll your body 🙂 

Mobility:
15 Slow Back Ext on GHD
Blackburn Alternated (7 each side) 
Bottom Squat Transfer (5 each side)

WOD:
Strength Day or Conditioning 
Sumo Deadlifts 
5-5-5-5-5 

Superset with:
5 Strict Pull Ups (use band, slow negative)
5 Strict Knee to Elbow or Toes to bar 

Conditioning:
For time.. or not:
Run 1 Mile 
Ski 1000m
50 Sit Ups