7.22.24 Workout of the Day

A good weekend of fitness & giving.

Barbell
Conditioning
  Team of 2, 6 RFT
20 Deadlifts (225/155)
200 m run
20 Burpee Box Jump Overs (24/20)
200 m run
  
-One works, one rests, run together.-

[This workout will be very similiar to Tuesday’s ICT WOD.]

Strength (Accessory)
Back Squat
5 minute EMOM, 1 BS every minute.

Interval
Conditioning
  For Time
50-40-30-20-10
Calorie Row
Abmat Sit-ups
Single KB Sumo Deadlift (70/53)

[After every set complete 50 DUBS]

Cooldown
800 m run
-Into-
Accumulate: 5 minute low plank

[After every break complete 20 glute bridges.]