8.22.24 Workout of the Day

Wednesday 530 AM crew

Box Brief
A spicy 🌶️ EMOM today. Get to class & let’s get after it!

Barbell & Interval
EMOM 30
Min 1: 200 m sprint or 150 m
Min 2: 1 round “Cindy”
Min 3: 1 round DB “DT” (40/25’s)
Min 4: :30 second DUBS or practice
Min 5: 10/7 Calorie Bike or 9/6 Cals
Min 6: rest

-Stagger stations. Please modify reps to :40 seconds of work or less per station. Everyone rests together. -

“Cindy”
5 pull-ups + 10 pushups + 15 squats
Modify : 4 - 8 - 12 or 3 - 6 - 9 reps

“DT”
12 DL + 9 HPC + 6 S2OH
Modify : 9 - 6 - 3 or 8 - 4 - 2 reps