8.28.24 Workout of the Day

Happy Belated Birthday Mark from your Tuesday 1230 crew.

Barbell [Deload Week]
Strength
1 Power Clean + 1 Push Jerk on the every 1:30 x 10

  Conditioning
For time
3-6-9-13-15-18-21
KBS (53/35)
Box Jump Overs (24/20)

Midline
3 sets
10 GHD weighted hip extensions (25/10)
20 Side Plank hip thrusts (10 each side)

-300 m run after every set-

Interval
Conditioning
Sprinting “Holleyman”
30 RFT
5 Wall balls (20/14)
3 Pushups
1 Double DB Power Clean (50/35’s)

-At the 0:00 & on the every 5:00 complete 200 m sprint-

Midline
3 sets
10 DB weighted glute bridge (50/35)
20 alternating toe touches

-12/9 calorie bike or bike after every set-