Wednesday 3-27-24

Strength Day! 

Warm Up:
Row 800m
Run 800m
6 Inch Worm with Push Up 

Mobility:
Seated Wall Slides (12x)
Thoracic Plate Roller (10x then hold overhead for 40 sec)
Full T Hip Opener (4 each side)

Strength:
Hang Squat Clean Thruster 
5-3-2-1-1-1

Superset:
12 Glute Bridge Pull Overs 
12 Face Pulls (light bands) 

Conditioning:
Sprints!
3 Rounds 
Max Effort 200m Run 
Rest 2 Min 
Max Effort 400m Run 
rest 2 Min