Wednesday 12.18.2019

Back Squat
Build to a heavy set of 3

“Stairmaster”
30 – 20 – 10
Calorie row
Box step-ups (50/35) (24/20)
Directly into…
10 – 20 – 30
Dumbbell snatches (50/35)
Wall balls (20/14)

Tomorrow’s Forecast:
Thursday’s workout calls for rowing.

Recovery of the Week:
Stretch #1 – Seated Glute Stretch
Spend 1-2 minutes on each leg.
Stretch #2 – Supine “Active” Leg Extension
Hold stretch for 20-30 seconds. Perform 2 sets.
Stretch #3 – Seated Twisting Hamstring Stretch
Spend 1 minute on each leg.