6.12.24 Workout of the Day

Happy Birthday Chris!

Barbell
Conditioning
Team of 2,2 RFT
100 Wall balls (20/14)
200 Double Unders
30 Bar Muscle Ups
200ft Handstand Walk
10 Legless Rope Climbs

Rest 2-3 minutes b/t sets.

Interval
Conditioning
For total time (1:00 on / 1:00 off)
60 Strict Pull-ups or deep ring rows
80 Russian KBS (70/53)
80 Double DB Weighted step ups (50/35’s) (20”/20”)
60/45 Calorie Ski or Bike

Cooldown & Midline
800 m run
Into
100 DB Russian Twists