Workout of the Day
Strength
Front Squat - Every 2:00 x 5 - add weight
5-3-2-1-1
Conditioning
Every 3 minutes x 5
3 Front Squats @80% of above
15/10 Cal Bike
:30s Wall-Sit/Steering Wheel @25/15
Cash Out
4 rounds for quality
With the right arm:
8 DB Row
8 HPC
8 Push Press
With the left arm:
8 DB Row
8 HPC
8 Push Press
A. EMOTM 28:00 Alternating
Min 1- 20 DB Overhead Walking Lunge (50/35)
Min 2- 15 Elevated Situps
Min 3- 10 Strict Pullups
Min 4- 20 Half Burpees
B. Ski Erg Relay
Accumulate 150 cals/100 cals
*mixed teams accumulate 120 cals
Each team member sprints for :20 per round
A. Strength
E1:30 x 8 rounds —> 1 Pwr Clean & Jerk
Adding weight each round
B. Conditioning
5 Pwr C/J (135/95)
50 Double Unders*
10 Pwr C/J (135/95)
75 Double Unders
15 Pwr C/J (135/95)
100 Double Unders
*Double the amount for singles
