Wednesday 3-20-24

Strength Day! 

Warm Up:
Run 800m
Row 800m
10 PVC Pass Thrus 
10 OH Squat (PVC)
20 Walking Lunges 

Mobility:
Banded Hamstring Stretch (45 sec each side) 
Crossed Prayer (45 sec each side) 
Half Kneeling Quad Stretch (go into this gently and hold for 30 sec)

Strength:
Squat Cleans!!! 
You can do them by themselves or use the complex Below 
Squat Cleans 
5-5-3-3-1-1

OR 
Complex:
2 Power Cleans + 1 Hang Squat Clean 
3-2-2-1-1-1

OR 
Conditioning (so many options today)
Row 1609 Meters
Run 1 Mile 
Rest 2 Min 
Row 800m
Run 800m