12.3.24 Workout of the Day

The Tuesday 830 AM

Barbell
Conditioning
Team of 2, For time

7000/6000 m Row

-When switch, you must complete 70 DUBS before you get back on rower.-

Strength
DB Split Jerk
(New movement)

Interval
Conditioning
In teams of 2, in a 30 minute window climb ladder as high as possible, ascending by 10’s
10 Wall Ball (20/14)
10 Burpee Box Jump Overs (24/20)
20
20
30
30…

-Partition reps how your like-

Strength & Midline
3-4 sets for quality
20 DB Bent over (10 each arm)
15 DB Glute Brides
1:00 static hold