Wednesday Strength/Skill Work: 4 Step Back Squats 5 X 5. This is accomplished by pausing for 1 second in the half squat, 1 second in the full squat, then 1 second in the half squat while coming back up. Alternate with 4 step push-ups, 5 x max reps. These movement progressions should be performed slowly and with control.
-Run 1 mile
-Row 800 meters