9.10.20 Workout of The Day

Ashley Miller Motivation Post

“I debated sending this to you all but since I started back up, I’ve officially dropped 30 lbs. July 1st on the left and today on the right. My waist is down 4 inches & hips are down almost 3. Thank you all for continuing to support in me & my journey… And don’t post this anywhere. I don’t have the same social media confidence as my girl Liv 😅🙃“
Congratulations Ashley. #hardworkpaysoff

Barbell
Conditioning
90/70 Calore Row
70 Wall balls (20/14)
50 KBS (53/35)
30 Burpee BJ (24/20)

Midline
5 sets
10 hollow body rocks
10 dips
10 4-count flutter kicks

Interval
Conditioning
24 minute EMOM
Minute 1: “Complex”
Minute 2 :50 DUBS/100 singles

Complex =
3 Double DB DL (50/35’s)
6 Double DB Hang Power Cleans
9 Double DB Push Press

Midline
5 sets
5 wall walks
10 weighted glute bridges
15 4-count flutter kicks