Wednesday 3-1-23

Happy March!! 
Our new strength program is DEADLIFTS!! 

Warm Up:
Row 400m
Ski 400m
20 Walking Lunges 
10 PVC Good Morning 
6 Inch Worm with Push Up 

Mobility:
Roll Out Hamstrings and Glutes (foam roller)
16 Cross Side To Side 
Frog Rotation (5 Sec each side 4x)

Strength:
We are starting a deadlift strength program! Today let's test our 1 rep max! 

Deadlift
8-5-3-3-1-1-1

If there's time: 

Option A:
Front Squats 
5-5-3-3-3-3

Option B:
Tabata (8x each movement 
Push Press (45/35# Barbell)
Rest 1 Min 
Burpees 
Rest 1 Min 
Lunges