3.14.23 Workout of the Day

Monday 415

Box Brief
May River’s “Outside the Box” fitness team competition registration is open & posted on our Members-Only private page. Registration closes at 40 teams & will likely be sold out Tuesday so please sign up asap!

Barbell
Strength
Power clean or Squat Clean
5x1, building

Conditioning
For time, (partition any way you like)
1 Mile run
100 T2B

Accessory Mini-Pump (Shoulders & Biceps)
4 sets
10 DB Hammer Curls
10 DB Seated Arnold Press
10 DB Lateral Raises
10 DB Renegade Row
-rest 1 minute-

Interval
Team of 2, AMRAP 40
50/40 Calorie Row
40 Russian KBS (70/53)
300 m run
20 pull-ups
1:00 min syncro low plank

-Run together, partition reps evenly-