6.14.23 Workout of the Day

Morning crew

Barbell
Strength
Wide Grip Bench Press
5-3-1-1-1-1-1, Building

Conditioning
On the every 4:00 x 4 sets
21/18 Calorie Row
15 lateral burpees over
9 DB Squat Snatches (50/35)

Interval
AMRAP 20
10 Pull-ups
20 Double DB Lunges (50/35’s)
300 m run

-DB’s will be held in farmers carry position for lunges.-

Sprint Conditioning
10 x 200 m sprints

-Rest 1 minute between sets-