10.20.21 Workout of the Day

Hydrostatic Body Fat Testing
This Thursday PM & Friday AM the Southeastern Body Composition Mobile Testing Truck will be at our facility. Any member that would like to get their body composition tested, please sign up at the gym or on our FB/ IG to reserve a spot.

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

Barbell
Deadlift [12 minute window]
On the every 1:30, 4x3 dead stop deadlift @ 75 of 1 RM.
On the every 1:30, 4x3 touch & go deadlift @ 80 % of 1 RM.

Conditioning,
”On Repeat”
On the Every 3:00 x 8
10 hang power cleans (135/95)
30 DUBS
200 m sprint

Interval
AMRAP 12
400 m run
1 round of KB complex
Rest 3 minutes
AMRAP 12
25/18 ski or bike
1 round of KB complex

KB complex=10 DL + 8 Russian KBS + 6 American KBS (53/35)

Sprint Conditioning: Partner Sprint Intervals: 10 minute AMRAP, I go, you go.