12.18.24 Workout of the Day

830 AM Interval crew

Barbell
Strength Test Week
Squat Clean
2-2-1-1-1-1-1-1, PR or build to a heavy single.

Conditioning
3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)

Interval
“Wednesday Pull-Push Pump”
4 sets for max reps (1:00/1:00)
Min 1: Max KB SDHP (70/53)
Rest 1 minute
Min 2: Max DB Bench Press (50/35’s)
Rest 1 minute
Min 3: Max Strict Pull-ups
Rest 1 minute
Min 4: Max Wall walks
Rest 1 minute
Min 5: 200 m sprint
Rest 1 minute