5.29.24 Workout of the Day

Happy Birthday Gina Kubick & Joel.

Box Brief
  Sandbar Saturday & BeachBum Sprint Triathlon/Duathlon signups are on lobby whiteboard. Please signup so we can plan accordingly.

Barbell
Strength
On the every 3:00 x 4
:60 second Sumo Deadlift Hold

[Every :10 seconds, perform 1 Sumo Deadlift]

Conditioning
15 minute EMOM
Min 1: 5 Wall walks
Min 2: 10 Sandbag Cleans to Shoulder (100/70) (OR 10 Power Cleans 115/80)
Min 3: 20 GHD sit-ups

Interval
Conditioning (1:00/min on, 1:00/min off)
Station 1: 80 burpees to pull-up rack
Station 2: 80 DB Alt Snatches (50/35)
Station 3: 80 Box Jump Overs (24/20)
Station 4: 80/60 Calorie Ski or Bike

-Modify to 60 reps if unable to complete 15 + reps / minute.- [40 min cap]