11.20.24 Workout of the Day

Happy Birthday Stefanie

Barbell
Conditioning
For time
10 Wall Balls (20/14) (10/9)
10 Burpee Box Jump Overs (24/20)
1:00 minute rest
20 Wall Balls (20/14) (10/9)
20 Burpee Box Jump Overs (24/20)
2:00 minute rest
30 Wall Balls (20/14) (10/9)
30 Burpee Box Jump Overs (24/20)
3:00 minute rest
40 Wall Balls (20/14) (10/9)
40 Burpee Box Jump Overs (24/20)
4:00 minute rest
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)

*Please be on time today. This is a real good one that takes the whole hour.*

Interval
Conditioning
30-25-20-15-10-5
Calorie Row
Weighted Abmat sit-up (45/25)
KBS (53/35)
* 50 Dubs after each round *

Strength & Midline
3 sets
20 Rower pike ups
20 KB Bent over row (10 each arm)
20 GHD Reverse Hyperextensions