7.11.23 Workout of the Day

Monday 930 Moms

Barbell
Strength
Deadlift, 8-8-6-6-6, building

Conditioning
3 RFT
30 DB alternating power snatch (50/35)
30 T2B

Interval
A. In 20 minutes, ascend ladder by 2’s as high as possible:
2-4-6-8-10..etc
Pull-ups
Burpee box jump overs (24/20)
Calorie Ski or Bike

Rest 5 minutes

B. For time
1 mile run or row