Wednesday 6-14-23

Strength Day

Warm Up:
Bike 15 Cal 
Ski 300m
Run 200m


Mobility:
Pigeon (45 sec each leg)
OH Duck Walk (in alley 20 ft down and back)
Half Lotus On Wall (45 sec each side)

Strength:
Hang Squat Cleans
3-3-3-3-3
Superset with: 8 Slow and controlled banded Lat Pull downs (see insta video)

Then...
NOT FOR TIME
4 Rounds 
Heavy Farmer Carry to end of building and back
10 Bent Over Row with Barbell