01.04.22 Workout of the Day

Blanca’s meal prep for the week. 🙌

Box Brief
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Barbell
Strength: Strict Press (Deload)
On the every 1:30
1x5 @ 40%
1x5 @ 50%
1x5 @ 60%

Conditioning
”Opening Up”
15 minute AMRAP
10 wall balls (20/14)
15 burpee box jump overs (24/20)
20 wall balls (20/14)
15 burpee box jump overs (24/20)
30 wall balls (20/14)
15 burpee box jump overs (24/20)
[Add 10 wall ball per round]

Midline Conditioning
For time
400 m medicine ball run (20/14)
50 GHD sit-ups
400 m medicine ball run (20/14)
35 GHD sit-ups
400 m medicine ball run (20/14)
20 GHD sit-ups

Interval
Team of 2, 30 minute AMRAP
60/50 calorie row
50 Single DB Alternate snatches (50/35)
40 Single DB Front Rack Lunges
300 m run

-Run together, partition reps evenly-

Midline + Cooldown
3 sets for quality:
20 DB glute bridges
1 minute low plank
1:30 minute light machine