6.17.24 Workout of the Day

Father’s Day Weekend Beach Bum Tri & Duathlon.

Birthdays
Happy Birthday Mayra & Happy Belated Birthday Gizzel!

Barbell [Hero Monday]
Strength
Front Squat
1-1-1-1-1

Conditioning
4 sets
  AMRAP 6
300 m run or 300 m ski
-into-
Max rounds of “Holleyman”

“Holleyman”
5 Wall Ball (20/14)
  3 Handstand Push Up
1 Power Clean (225/155)

Interval [Hero Monday]
Conditioning
For time
800 m run
Into
20 rounds of “The Chief”
  Into
800 m run

“The Chief”
3 Power Clean (50/35’s)
6 Push-ups
9 Squats