11.28.23 Workout of the Day

The ladies & babies of 4:15 PM

Barbell
Conditioning
5 Sets (1 set every 2:30)
20/14 Calorie Ski or bike
20 GHD Sit Ups
-Rest 3:30 minutes-
5 Sets (1 set every 2:30)
16 Shuttle Runs (25ft = 1 rep)
4 Rope Climbs (OR 4 Muscle Ups)

Strength: Tempo Front Squat (Optional)
3x3

Interval
Conditioning
10 RFT
10 Incline Push-ups
10 Alternating DB Snatch (50/35)
100ft Sled Push (145/125)
10 V Ups OR strict abmat sit-ups
10 Wall Balls (20/14)
100ft Sandbag Carry (100/70) OR Farmer's Carry (2x50/35)