8.17.21 Workout of the Day

530 AM ladies.
Best of luck to all our teachers this week & this upcoming year. Thankful to have you all start off your morning with us.

Birthdays
Happy Birthday Evan Buis

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
“On The Go”
For Time
30/24 cal ski or bike
120 DUBS
30/24 cal ski or bike
*On the minute [starting at the 0:00], 7 deadlifts (185/135)

Body Amor/Accessory: 3 sets
10 single legged KB Romanian Deadlift (5 each)
:20-:30s supinated dead grip bar hang
1:00 handstand practice

Interval
Conditioning: In teams of 2, 3 sets for max total reps:
AMRAP 3: max team calorie row
Rest 1 minute
AMRAP 3: max team burpee bj-overs (24/20)
Rest 1 minute
AMRAP 3: max team medicine ball tosses (20/14)
Rest 1 minute

-One works, one rests, partition evenly.-

Midline: 3 sets for efficiency
1 minute low plank
30 in & outs
20 dips (to box)