3.02.22 Workout of the Day

415 crew

March Challenge
”Butts and Guts Booty & Core Builder”
Take 5 minutes at the end of every class & focus on areas you need work on. Movement options: plank, sit-ups, squats, lunges, glute bridges, single leg deadlifts, step ups, etc.

Barbell
Strength: Overhead Squat [12 minute window]
A) Build to a heavy set of 10, then
B) 1X10 @ 90% of heavy 10
C) 1X10 @ 80% of heavy 10

Conditioning: “That’s Enough”
AMRAP 3 x 4
3 Rope climbs
12/9 bike/ski or 200 m sprint
Max overhead squats (95/65)

-rest 1 minute after each round/

Midline/March Challenge: Coaches Choice

Interval
4 rounds for max reps [32 minutes]
AMRAP 3
400 m run
Max T2B
Rest 1 minute
AMRAP 3
500/400 m row
Max Double DB hang cleans (50/35’s)
Rest 1 minute

-T2B subs will be listed in the whiteboard.-

Midline/March Challenge: Coaches Choice