9.4.23 - Aerobic

Warm Up: Crawling Series. Run Series. Run: 10 yard sprints 8 total reps 4 head on (2 each lead leg) 4 lateral start (2 each way) Max rest between reps Lift Prep: 1.a. Banded Neck Rotations 2 x 10 ea. b. Band Pull Apart 2 x 12 c. KB/DB Armbar 2 x 5 ea. 2.a. S/L Foam Roller Glute Bridge 2 x 10 sec. ea. b. Med Ball Adductor Plank 2 x 10 sec ea. c. Foam Roller Spanish Squat 2 x 10 Lift Main: 1.a. RDL W/U. Increase weight to a 4 rep set with (1-3 RIR) 2.a. RDL. 4 x 4 at working...