2.6.23 Workout of the Day

Happy Birthday Victor.

Box Brief
Our annual Super Bowl Square pool is posted at the gym. $10 per square with100 squares available. All must prepay. Once board is filled we make another one.

Barbell
Strength
Back Squat
3x3, building

Conditioning
75 Squats
25 Push-ups
50 Wall balls (20/14)(11/10)
25 Push-ups
75 Squats
Rest 5 minutes
45 Squats
15 Push-ups
45 Wall balls (20/14)(10/9)
15 Push-ups
45 Squats

Midline
3x7 Barbell Good Mornings, building.
-After every set perform :30 second weighted plank on forearms.-

Interval
5 sets for time
ODD: 300/250 m row
15 Unbroken Russian KBS (70/53)
Rest 1 minute
EVEN: 300 m run
30 Unbroken DUBS/ 60 singles
Rest 1 minute

-If you break, start over.-

Midline
3 sets for quality
10 Calorie Bike/ Ski
20 alternating toe touches
1:00 plank