5.16.23 Workout of the Day

Happy Birthday Alexis

Barbell
Seated Strict Press
5x5, building

Conditioning
3 Rounds for total reps
AMRAP 1:30
200 m run INTO max Double DB Box steps overs (50/35’s) (24/20)
:30 second rest
AMRAP 1:30
12/9 Calorie Ski or Bike INTO max Devil’s Press (50/35’s)
:30 second rest

Interval
For Time
“Triple 3”
3000 m row
300 DUBS
3 mile run

Athletes: Please do not cherry pick this workout and not show up. There will be smart scale options listed to achieve desired time stimulus.