Wednesday 2-7-24

Strength Day! 

Warm Up:
Bike 20 Cal 
Row 600m
40 Double Unders 
20 Reverse Lunges 

Mobility:
Wall Hinge (45sec)
10 Good Morning (pvc and light bar) 
Back Roll In OH Position (30x)

Strength:
Deadlift
*Work up to 80-85% of 1 rep max... then hit all of these 
7-7-7-7-7
Superset with: 8 Split Lunges off Bench (each leg)

Conditioning:
4 Rounds 
In a 3 Min clock 
300m Row Sprint 
Remaining time: (pick 1 each round)
Burpees 
Double Unders 
Sit Ups 
**Rest 1 Min between rounds