Wednesday 8-16-23

Strength Day! 

**Please remember if you miss Monday or Tuesday's workout you are welcome to come make it up on Wednesdays if you don't want to lift! 

Warm Up:
Run 800m
15 Cal Bike Or Ski
10 Thrusters (Iight DB's)
10 Banded Pass Thrus 

Banded Lat Stretch (45 sec each side)
Front Rack Fixer (45 Sec)
Full Side Stretch (45 sec each side)
Kneeling Book (5 Each side)

Hang Power Snatch 

Superset: 5 Strict Toes to Bar 

Optional After Workout:
2 Rounds 
Row 300m
15 Slam Balls 
16 Single Arm Shoulder Press (db's alternating arms)