4.21.21 Workout of the Day

Sign ins
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Barbell
1.Tempo Front Squats
6 sets of 2 tempo front squats
Tempo= 5 seconds down (no pause)

2. Conditioning: For Time
"Emergency Brake”
Working Through 8 Rounds of 2:00 On/1:00 Off::
30/24 Calorie Assault Bike, 30 Power Cleans
30/24 Calorie Assault Bike, 30 Front Squats
30/24 Calorie Assault Bike, 30 Squat Cleans

Barbell- 115/85

Interval
1. Conditioning
On the every 4:00 x 4 sets
ODD: 500/400 m row
20 KBS (53/35)
EVEN: 400 m run
20 KB front rack lunges
Score= Slowest sets combined
Goal is to complete every set in sub 3:00 minutes.