3.3.25 Workout of the Day

Happy Birthday Omar from your 415 PM crew.

Barbell
Strength 
Back Squat
On the every 1:30 x 10, complete 3 BS.

Conditioning
On the every 2:30 x 6
50 Double Unders
4 Ring MU

Interval
Conditioning
Open 25.1
15 minute AMRAP
3 lateral burpees over the DB (50/35)
3 DB hang clean-to-overhead
30-foot walking lunge (2 x 15 feet)

-After completing each round, add 3 reps to the burpees and hang clean-to-overheads.-

Speed Work Intervals
6 x 200 m sprints at 80-90 % (run or row weather depending)
-Rest 1:1-

Midline
3 sets for quality
20 DB Pull-throughs (50/35)
30 second hollow body
1:00 min low plank