3.22.22 Workout of the Day

830 crew

Barbell
Strength: Push Press [12 minute window]
A) Build to a heavy set of 5 then
B) 1X5 @ 90% of heavy 5
C) 1X5 @ 80% of heavy 5

Conditioning
AMRAP 20
10 HSPU
30 DUBS
50 ft Double DB front rack lunge (50/35’s)

Midline + Cooldown
3 sets for quality
200 m run
15 single DB glute bridges (50/35)

Interval
Team of 2, Big Chipper, For Time
Option 1: (Advanced)
100/75 calorie ski or bike
200 burpee box jump overs (24/20)
3000 m run

Option 2:
4 rounds of
25/18 calorie ski or bike
50 burpee box jump overs (24/20)
800 run

Run together, partition reps evenly.

Midline + Cooldown
3 sets for quality
200 m jog
1 minute unbroken low plank