10.28.20 Workout of The Day

Appreciate you all doing your part & keeping our gym Covid-Free. Thank you.

Barbell
Conditioning
A. At the 0:00
For Time
40/30 calorie row
20 squat snatches (135/95)
40/30 calorie row

B. At the 15:00 - For time
21-15-9
Calorie bike / Calorie Ski
Burpees

Score= “A” time + “B” time. (not including rest)

Interval
A. Conditioning Benchmark “Jack”
20 minute AMRAP
10 double DB push press (35’s/20’s)
10 KBS (53/35)
10 Box Jumps (24/20)

B. Sprint Conditioning
7 minute AMRAP ,
Partner 200 m sprints
-relay style, I go, you go -