8.30.21 Workout of the Day

Saturday AM ladies

Birthdays
Happy Birthday Jenn Riley

Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
“Bait & Switch”
AMRAP 20
2 Ring MU
4 Power Snatch (135/95)
8 box jump overs (24/20)
[On the 0, 5, 10, 15]:400 m run

Midline
3 sets for quality
20 GHD weighted hip extensions
20 weighted glute bridges
:45s left + right + low plank

Interval
For time
800 m run
5 rounds of Kettlebell complex
800 m run
5 rounds of Kettlebell complex
800 m run
5 rounds of Kettlebell complex
800 m run

Kettlebell complex:
6 Deadlift (53/35)
5 Russian KBS (👀 level)
4 American KBS (overhead)

Midline + Lower back stretch
3 rounds for quality
15 PVC pipe good mornings
25 sit-ups
:30 seconds down dog
: