7.16.24 Workout of the Day

Monday 830 AM ladies

Box Brief
Those athletes have a HR monitor, Garmin watch or any device that measures HR, please wear it today. We would like to get some data from all the classes as both sides (should) have a similar stimulus. Thank you.

Barbell
Conditioning
150/120 Calorie Echo Bike or Ski
Every 3 minutes, including 0:00 perform:
15 GHD Sit Ups
12 Box Jumps (24/20)
9 Strict Handstand Push Ups

Row sub: 180/150 Calories

Strength (Accessory)
3-4 sets
8 Dumbbell Seated Strict Press + 20 Barbell Speed Strict Press

Interval
Conditioning
CFNE Benchmark “Fortitude”
30 min EMOM
ODD: 15/12 Calorie Row
EVEN: 15 Burpees

Sub row = 100 m sprint
Scale reps to :40 sec work/ :20 rest.

Strength & Midline (Accessory)
3- 4 sets
10 DB DL
10 DB Bicep curls
20 Alternating V-Ups