5.10.22 Workout of the Day

“Never Miss A Monday” evening class

Barbell
At the 0:00: Benchmark “Grace” [4 minute cap]
For Time
30 C&J (135/95)

At the 10:00: Long Conditioning
On the every 4:00 minutes complete 400 m run. In remaining time complete max calorie row until 250/200 calories have been reached.
[32 minute cap]

Interval
Team of 2 AMRAP 35
100 m sprint
20 T2B
30 alternating DB hang snatch (50/35)
40 Airsquats
50 single DB front rack step outs (50/35)

The 100 m sprint is a relay then directly into AMRAP where then one works, one rests. Reps are partitioned as feel fit.