11.30.21 Workout of the Day

Monday 830 am crew

Birthdays
Happy Birthday Julie James

Sweatshirts
Pre-Order sweatshirts will be ready (hopefully) by weeks end & will be posted at the gym once we receive final proofs. All sweatshirts will be arrive prior to Christmas.

Barbell
1.Strength: Strict Press [10 minutes]
On the every 1:30
1x5 @ 55% RM
1x5 @ 63% RM
3x10 @ 68% RM

2.Conditioning [10 minutes]
2k row for time
or
1 mile run for time

3. Skill Conditioning [15 minutes]
5 x AMRAP 2
50 DUBS
Max Distance Handstand walk
-Rest 1 minute After each set-

Interval
In teams of 2, 3 sets for max reps: [35 min]
AMRAP 3: Double DB hang power clean (50/35’s)
Rest 1 minute
AMRAP 3: Max burpee BJ overs (24/20’s)
Rest 1 minute
AMRAP 3: Max calorie bike
Rest 1 minute
One works, one rests, partition how feel fit.

Cooldown + Midline: [12 min]
800 m run into
2 x 25 DB glute bridges
:45 second hollow hold