8.28.23 Workout of the Day

Congrats to Alex & Abbey on welcoming Jude Alexander Nightingale in the world. 8.3lbs 20 inches & healthy!

Barbell
Strength
Back Squat
5x3

Conditioning
15 minute AMRAP
15 Dumbbell Box Step Ups (50/35) (24/20)
30 v-ups
45ft Dumbbell Walking Lunge (50/35) or 200 m run

Interval
Conditioning
4 sets for speed
At the 0:00: 400 m run
At the 4:00: 500/400 m row
At the 8:00: 500/400 m ski or 25/18 Calorie Echo Bike

The goal is consistent splits, each movement, each round. Push each interval!

(This will be Tuesday’s Barbell workout)

Midline
3 sets
30 DB Russian twists (25/10)
30 Abmat sit-ups
:30 Side Forearm Plank (each side)