Wednesday 4-23-24

Strength Day 

Warm Up:
Run 800m
Row 800m
6 Inch worm with push ups 

**1 Min Max Burpees 

Mobility:
Wall Squats with Pipe (10x)
Bottom Squat Full Rotation (5 each side)
Half Squat locked Rotation (5 each side)

Strength:
Back Squats to BOX (pause and stand up)
8-8-5-5-5
*start at 50 % for 8's then 75% for 5's)

Superset: 10 Single Arm DB Overhead Squats (5 each arm)
12 Seated Shoulder Press (db's sit on floor)

OR... 
2 Mile Run (loop)