Warm Up X2

  • Jump Rope x100
  • Deck Squats
  • 10 Pushups
  • 10 Jump Pullups

Mobility

  • Banded Feet on wall stretch

Weight Training

Back Squat- (% off new working max)  70% x 3, 80% x 3, 90% x max reps (at least 3, not to failure, i.e. 9RPE max)

3 supersets, 1:30 rest:
Hanging Leg lift x 10
GHD Hip Extension x 10

Workout

Row 2000m for time (Compare to 11/21)

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