Strength & Endurance

Warmup
400m Row or run
10-20 Pass throughs (look for angles that are tight)

5 Pull Ups

10 Push Ups

15 Overhead Squats (stick or light bar)

5 sec L-sit Hold (use 2 benches, chairs, or the dip bars)

10 sec Hand stand hold

15 Supermans

Conditioning
OFF

Strength
5/3/1 WK1 Deadlift

Endurance

Thursday or Friday:

Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

“Off” can be an easy pace or complete rest as needed. “On” should be fast.

Last thought

This is another good day to focus on really learning technique well. The deadlift is a foundational movement and a good place to start. There’s no clock. Form is WAY more important than weight.