Workout: 3_30_2023

Warm up
– 3 minute bottom of squat hold – rotate/lean side to side

– 3x: Banded squats x 10 + Banded prone leg lifts x 10 + banded kick backs x 5/5

– 8 min: Goblet squats x 10 + chin over bar hold x 15s + wall facing HS hold x 15s
Strength
1) 10 minutes:
– Bulgarian split squats w/plate extended in front of body x 5/5 w/2s pause at bottom of each + Band pull apart x 15 + weighted knee tuck x 10 (unweighted if needed)

2)  Remaining time:

– Front Squats x 8 + partner hamstring curls x 6 + ab rollouts x 8
Work
1) W/Partner x 1200m row

Then, no partners:

3x: Dual DB Deadlifts x 10 + Dual DB Walking lunges x 12 + Dual DB Squats x 10 + Dual DB OH Press x 10
 
Then:

Begin a 1000m Ski until a partner can join you and they will help you finish it out. 
If all skiergs are taken, go to a bike for 2000 meters