9.10.24 Workout of the Day

Monday 415 PM ladies

Barbell
Strength
Supinated Grip Bent Over Barbell Row + Strict Pull Ups
10-10-8-8-5

Conditioning
3 sets
AMRAP 3
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)
-Rest 1 min after each set-

[Each round must be Unbroken.]

Interval
Tuesday Chipper (1:00/on 1:00/off)
40/30 Calorie ski or Bike
60 Box Jumps (24/20)
80 Russian KBS (70/53)
120 abmat sit-ups
140 jumping lunges

Cooldown & Midline
800 m Run
into
Accumulate 5 minute low plank

-Please watch Russian Swing Demo on our private FB Page We Are the Athletes. Wednesday’s 9/11 Tribute “343” involves big volume with DB’s, running & rowing so smooth and steady today with all movements standards is what we want. -