8.24.22 Workout of the Day

T-shirt sponsor Josh Simpson, 2021 Spring League

Fall League Registration
We have only have 40 remaining spots available so please sign up if have interest!

Barbell
Strength
Pause Front Squat
3-3-3-3-3 with 3 second pause in the hole

“Supreme Pizza”
AMRAP 10
250 m Row
10 Ring Dips
15 GHD Sit-ups
20 Pull-ups

Interval
8 sets (1 set every 4 minutes)
17/14 Calorie Ski or Bike (250 m run sub)
1 Round of Double DB Complex (50/35’s)

-Complex-
12 Deadlifts
10 Hang Power Cleans
8 Shoulder to Overhead

-Score=slowest set-

The goal to to keep all rounds under 3:00 minutes. Feel free to modify complex to 10-8-6 reps if need be. For most, the run is a more “complacent” sub then the bike or ski. Please try to mix modalities today for desired stimulus.