8.27.24 Workout of the Day

730 AM small group

Birthday(s)
Happy Birthday Marc Kriss

Barbell [Deload Week]
Strength
Push Press 5x5

Conditioning
EMOM 16
Min 1: 200 m run
Min 2: :30 seconds burpee bar MU or Pullips
Min 3:12/9 Ski or Bike
Min 4: Rest

Accessory Pump
4x10 Pause Double DB Bent over rows
~ Pause for 2 Seconds at the top of each rep. ~

Interval
Conditioning
7 sets:
AMRAP 4
18/14 Calorie Row
15 medicine ball sit-ups (20/14)
12 reps Double DB movement of choice
-rest 90 seconds b/t sets-

-Continue where you last left off.-

DB movements options will be listed on the whiteboard.