9.18.24 Workout of the Day

Happy Birthday Tyler & Happy Belated Birthday Yvonne!

Box Brief
The 9:30 AM class will temporarily be Open Gym due to low class attendance.

Barbell
Strength
Clean
5 Sets (1 set of 90 seconds), let’s make the clean as "PERFECT" as possible.

Conditioning
AMRAP 15 minutes
1-2-3-4-5-6-7-8-9-10…
Back Squat (1.5x bodyweight)
Shoulder Press (.75x bodyweight)
Deadlift (1.5x bodyweight)

Interval
Conditioning
For Time
80 DUBS
60/48 Calorie Ski or Bike
40 Box jumps overs (24/20)
20 strict pull-ups
40 Box jumps overs (24/20)
60/45 Calorie Ski or Bike
80 DUBS

Midline & “Pump”
3 sets for quality
10 DB Hammer curls (35/20’s)
20 hollow body rocks
30 shoulder taps (lf + rt = 1 rep)