8.29.22 Workout of the Day

Saturday 830 crew

Barbell
Strength
Back Squat 10x3

“Hat Trick”
3 sets
200 m run
20 Wall Ball
6 Dumbbell Squat Snatches (50/35)
200 m run
Rest 3 minutes

Midline
2 sets for quality
20 GHD Sit-ups
60 Second Weighted Plank
20 Russian Twists

Interval
For Time
400 m run
21-18-15-12-9-6-3 reps of KB Triplet

KB Triplet
KB Sumo Deadlift High Pull
KBS
KB Goblet Squats
RX: 53/35

Row sub: 500/400 m

Midline
2-3 sets for quality
25 Abmat Sit-ups
60 Second Plank
20 Russian Twists