8.9.21 Workout of the Day

Sammy baby, Mount Yonah, GA 💪

Box Brief
Please pardon the upstairs buildout framing. All framing will be completed this week. Thank you for your understanding.

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

Barbell
Strength: 5 RM Back Squat Benchmark Re-Test

After our last 8 weeks of this squat cycle, today is your day to finally retest. Let’s GO!

Conditioning, “Elizabeth”
21-15-9
Squat Cleans (135/95)
Dips
-10 minute cap-

Interval
Conditioning: 2 sets for total rounds & reps
AMRAP 8
Buy in: 800 m run
Remaining time AMRAP
30 DUBS
15 Single DB front rack reverse lunges (35/20)
-Rest 2 minutes-
AMRAP 8
Buy in: 50/35 calorie ski or bike
Remaining time AMRAP
30 DUBS
15 Single DB weighted sit-ups (35/20)
-Rest 2 minutes-