12.11.24 Workout of the Day

Happy Birthday Cathy from 830 Interval ladies.

Box Brief
Rain or shine, get to class today.

Barbell
Conditioning
50 Dumbbell Front Squats (2x35/25)
50 Box Jumps (24/20)
-Rest 3 minutes-
50 Dumbbell Shoulder to Overhead (2x35/25)
  50 Burpee Over Dumbbell
-Rest 3 minutes-
  25 Dumbbell Front Squats (2x35/25)
25 Box Jumps (24/20)
  -Rest 3 minutes-
25 Dumbbell Shoulder to Overhead (2x35/25)
  25 Burpee Over Dumbbell

Strength (Optional)
Clean
5x4, building

Interval
Conditioning
  For time
  40-30-20-10
Calorie Bike
  Bumper Ground to overhead (45/25)
Pull-ups
  Calorie Ski

Female calories: 20 calories on both machines every round. Sub machine 400 m run every round.