7.12.23 Workout of the Day

Welcome world Brooks Theo Benoit 7 lbs 15oz.

Barbell
Strength
Pause Front Squat + Front Squat 5x3

Conditioning
AMRAP 20
500 m Row
15 Burpees over rower
400 m Run
15 Burpees over rower

Interval
35 minute EMOM
Minute 1: 15 Abmat sit-ups
Minute 2: 15 KBS (53/35)
Minute 3: Handstand Hold or 3 Wall Walks
Minute 4: 100 m Sprint
Minute 5: 9/6 Calorie Bike or Ski