12.19.22 Workout of the Day

Barbell
[Deload Week]
Pause Front Squat + 1 1/4 Front Squat + Front Squat
4-4-3-3-3

Conditioning
On the every 3:00 x 8 sets
12/10 Calorie Bike or Ski
10 DB Thrusters (50/35’s)

Interval
On the Every 10:00 x 4 sets
1000/800 m row
25 Burpees
25 KBS (53/35)
25 Abmat Sit-ups

Please modify reps & intensity to 8:00 minutes of work, earning your rest until the next set.