4.13.22 Workout of the Day

415 PM

Box Brief
April “100 Challenge”
Accumulate 100 miles of run/ walk over next 30 days plus 100 sit-ups per day. These are very attainable goals IF you prioritize your time & really want to look & feel great for this summer season. Wod miles do count.

Barbell
Strength: Overhead Squat [12 minute window]
A) Build to a heavy set of 3 then
B) 1X3 @ 90% of heavy 3
C) 1X3 @ 80% of heavy 3

Conditioning
4 RFT
50 DUBS
3 overhead squats @70 of heavy 3
10 calorie ski or bike
-Rest 1 minute after every round-

Midline: 4 sets for quality
25 abmat sit-ups
1:00 minute plank of choice

Interval
Conditioning
AMRAP 25
2 double DB Push Press (35/20’s)
8 front rack box step ups (20”/20”)
4 double DB Push Press
8 front rack box step ups
6 double DB Push Press
8 front rack box step ups
[Add 2 push press each round]

On the every 5:00 minute mark, (non starting with) complete 400 m run/ machine of choice.

Midline & Accessory [12 minutes]
15 DB bicep curls
25 alternating toe touches
1:00 minute plank of choice