5.8.23 Workout of the Day

Beachtown Throwdown Crew

Barbell
Deadlift
5-3-1-1-1-1, building

Conditioning
Murph Prep Monday
AMRAP 7: 200 m run Into 10 strict pull-ups
rest 3 minute
AMRAP 7: 200 m run Into 15 push-ups
rest 3 minute
AMRAP 7: 200 m run Into 25 squats

Interval
Conditioning
50 Wall balls (20/14)
50 DUBS
50 sit-ups
400 m run
40 Wall balls (20/14)
40 DUBS
40 sit-ups
400 m run
30 Wall balls (20/14)
30 DUBS
30 sit-ups
400 m run
…. 20’s & 10’s..

Midline/Mini Pump
4 sets
20 shoulder taps (left + right = 1 rep)
15 Alternating v-ups
10 DB Renegade Row (left + right = 1 rep)