Wednesday 3-13-24

Strength or Conditioning  Day! 

Warm Up:
Run 1 Mile... go jog it out! 
6 inch worm with push up 
10 PVC Pass Thrus 
Foam roll glutes and hamstrings 

Mobility:
1/2 Lotus on Wall (60 sec each side)
Upper Pec Stretch (30 sec each side)
Full T-Hip Opener (45 sec each side with rotations)

Strength:
Shoulder Work! 
Complex:
3 Push Press + 2 Jerks (from rack OK)
3-3-2-2-1-1

SuperSet:
20 Barbell OH Walking Lunges (in alley)
16 Opp Toe to hand Sit Up (see insta)
30 Russian Twist (with slam ball)

Conditioning:
Run 400m
30 Walking Lunges 
Run 800m
30 Walking Lunges 
Rest 2 min and repeat with Ski; Ski 400 then ski 800)