Wednesday:
Mobilize, then:
Conditioning workout:
Every 10 for 30
800 m run
25/20 cal bike
20 deadlifts 185/125 or 30 kB swings 55/35
Thursday:
Mobilize, then:
3 sets:
:30 sec plank
10 hip extensions on ghd
5 slow ring pushups
10 reverse snow angels
A.) push press 5×5 start light at build
B.) for time:
3 rounds of:
500 m row
10 hspu
15/12 cal ski erg
C.) 3 sets:
10 pushups
10 bent over rows w/barbell
10 pistol negatives on 24inch box (5 each leg) * try to take 5-6 seconds on way down