Wednesday 1-10-23

Stamina

1) 12 minutes Bike Erg

@1:00, 4:00, 7:00, 10:00 stop and complete: 

10/10x Single Leg Hip Thrust

10/10x Single Arm DB Bent Over Row (unsupported)

2) 12 minutes Row

@1:00, 4:00, 7:00, 10:00 stop and complete: 

8/8x Goblet Curtsy Lunges

15/15 sec Adductor Side Plank

3) 12 minutes Slideboard Skaters

@1:00, 4:00, 7:00, 10:00 stop and complete: 

6-10x Hamstring Curls

10x Slideboard Push up with pike (slow eccentric)