11.4.20 Workout of the Day

Barbell
Conditioning
Leapfrog Team of 2, AMRAP 20
60 DUBS
200 m sprint
9 Deadlifts (275/185)
Run subs=12/8 calorie ski or bike

Midline: 3 sets for efficiency
20 good mornings
20 GHD reverse hypers
20 weighted flute bridges
20 barbell leg leg lifts

Interval
Conditioning
Leapfrog Team of 2, AMRAP 25
12 double KB Deadlifts (53/35)
100 m sprint
50 Dubs /100 singles or line hops
Run subs=8/5 calorie ski or bike

Midline: 3 sets for efficiency
20 good mornings
20 superman
20 glute bridges
20 partner leg throws

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