8.25.21 Workout of the Day

Big props to Grace & her son Daniel for putting in two-a-days for the last week. Keep it up! 👏

Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
Strength
Deadlift
On the every 2:00 x 5 : 4 Dead Stop Deadlift
On the every 2:00 x 5 : 4 Touch & Go Deadlift

*Percentages will be listed on the whiteboard*

Conditioning
“Boat Shoes”
1500 m row
1200 m run
-Rest 2 minutes-
1200 m row
800 m run
-Rest 2 minutes-
500 m row
400 m run

Interval
Conditioning
AMRAP 12
10 alt DB reverse lunges (50/35)
10 DB box step-ups (24/20)
50 Dubs/100 singles

-rest 2 minutes-

AMRAP 12
10 alt DB hang snatches (50/35)
10 DB box step-ups (24/20)
50 Dubs/100 singles

Midline+ Cooldown [18 minutes]
3 sets for quality
20 GHD hip extensions/ Superman
20 DB glute bridges
:30s left + right + low plank
200 m run
-Rest 1 minute-