5.15.23 Workout of the Day

Friday 530 AM fellas

Barbell
Strength: Deload Week
5x: 5 Sumo Deadlift + 5 Deadlift, building

Conditioning
Murph Prep Monday
For Time
10 Pull-ups
20 Push-up
30 Air Squats
15 Pull-ups
30 Push-up
45 Air Squats
20 Pull-ups
40 Push-up
60 Air Squats
25 Pull-ups
50 Push-up
75 Air Squats
30 Pull-ups
60 Push-up
90 Air Squats

Interval
5 Rounds x AMRAP 3
5 DB Hang Clean & Jerk (50/35’s)
10 T2B
15 Box Jumps (24”/20”)
-Rest 1 minute-

Mini Pump & Cooldown
5 sets
10 DB Renegade rows (50/35’s)
200 m run
30 second unbroken hollow hold