7.29.24 Workout of the Day

Happy Birthday Karlin from your 843 familia, via Miami.

Barbell
 Strength
  4 sets: 2 Tempo Front Squat + 2 Front Squat
  [Build in weight each set]

Conditioning
In 10 minutes, in teams of 2 complete
 A. 150/125 Calorie Bike or Ski
[partner performs Dumbbells Farmers Hold (2x100/70)]
-in remainder of 10 minutes-
  B. Max Rep Deadlifts (315/225)
 
  -Switch as desired on machine & deadlifts.-

Interval
“Partner Monday”
800 m Run
-into-
3 rounds of
100 Box Jump Overs (24/20)
100 Air-squats
  100 Abmat sit-ups
-into-
800 m Run

-Run together, partition reps evenly.-

Athletes that want to use a single DB for squats may, BUT please focus on the standards of the squats. Mechanics of the movement precede everything else. In