2.14.23 Workout of the Day

Monday 415 PM

Barbell
Strength (Deload Week)
Tempo Bench Press
3x8

Conditioning
5 sets
8 25’ Shuttle Sprints
8 Burpee Box jump overs (24”/20”)
Rest 1 minute after each set

Interval
3 RFT
800 m run
-into-
20 Single KB front rack lunges
4 sets of KB “Complex” (53/35)

Complex: 8 KB Deadlift + 6 Russian KBS + 4 American KBS (53/35)

Midline
3-4 sets for quality
10 Calorie Ski or Bike
20 KB side bends (10 each side)
1:00 plank



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