4.19.21 Workout of the Day

Congrats to Stacy on her engagement from the ladies of 843.

Sign ins
Please all continue to sign in as this helps us coaches prep for class & for social distance protocol. We want to accommodate all our members while continuing to respect those that would like to social distance. Thank you all for respecting this & for doing your part.

Barbell
1. Back Squat Benchmark
5 Rep Max

Aiming to find a baseline in which we will build upon throughout this cycle. A good place to shoot for is roughly 80% of your current 1RM back squat. .

2. “Deviled Leggs”
5 rounds for time:
8 DB front rack lunges (50/35)
25 wall balls (20/14)
8 DB front rack lunges
10 single arm devils press

3. “Silverback” Week 1,of 2 Accessory
-Movements will be listed on whiteboard.-

Interval
1. Conditioning
In 32 minutes climb the ladder of:
20 DUBS + 5 sit-ups
20 DUBS + 10 sit-ups
”20 DUBS + 15 sit-ups
20 DUBS + 20 sit-ups
20 DUBS + 25 sit-ups
-Continue adding 5 rep/ round until cap.-

Starting with & on the every 4:00 complete 400 meter run.