2.24.21 Workout of the Day

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Barbell
1. Skill Conditioning
For Max pistols:
Min 1: 25 DUBS, max pistols
Min 2: 25 DUBS, max pistols
Min 3: 25 DUBS, max pistols
Min 4: Rest
Min 5: 25 DUBS, max pistols
Min 6: 25 DUBS, max pistols
Min 7: 25 DUBS, max pistols
Score = Total pistols across the 6 minutes of work.

2. Conditioning, “9 to 5”
A. AMRAP 5
15/12 cal row
12 C2B
9 FS (135/95)
Rest 5
B. AMRAP 5
12/9 cal row
9 C2B
6 FS (155/105)
Rest 5
C. AMRAP 5
9/6 cal row
6 C2B
3 FS (185/135)

Interval
1. Conditioning: 4 sets alternating every round (3:00 minutes on/1:00 off)
ODD: 20/14 ski or bike
20 bodyweight lunges
Remaining time max KBS (53/35)
-rest 1 minute-
EVEN: 20/14 ski or bike
20 bodyweight lunges
Remaining time Strict (no arm) abmat sit-ups
-rest 1 minute-

Run substitute: 300 m run