12.28.21 Workout of the Day

830 AM

Barbell
Strength: Strict Press
On the every 1:30
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 75%
Max set @ 80%

Conditioning
”Boom Boom Pow”
For time [12 minute cap]
30 Double DB Thrusters (50/35’s)
50/35 Calorie Bike
150 Dubs

Skill Conditioning
AMRAP 3
Max distance HS walk
Directly into
AMRAP 3
Max calorie machine
Directly into
AMRAP 3
Max distance DB OH walking lunge

Interval
Conditioning
On the every 4:00 x 8
Rounds 1,3,5,7
500/400 m row
100 DUBS/ 200 singles
Rounds 2.4.,6,8
400 m run
25 wall balls (20/14)

Goal= sub 3:00 minute rounds every round. Find your appropriate scale to achieve this goal, every round.