7.23.24 Workout of the Day

HAPPY BIRTHDAY TO THE ONE AND ONLY - MARTIN!!!

Box Brief
Happy Birthday Lizeth

Barbell
Conditioning
Row
3 sets
90 seconds fast
90 seconds recovery pace
-straight into-
6 sets
60 seconds faster
60 seconds recovery pace
-straight into-
12 sets
30 seconds fastest
30 seconds recovery pace

Midline
3 sets for quality
25 GHD Sit-ups
1:00 plank (:30 seconds each arm)
20 KB side bends (10 each side)

Interval
Conditioning
Team of 2, AMRAP 30
20 DB Power Clean (50/35’s)
200 m run
30 Burpee Box Jump Overs (24/20)
200 m run

  -One works, one rests, run together.-

Midline
3 sets for quality
20 DB side bends (10 each side)
25 Alternating v-ups
:30 second mountain climbers