10.23.23 Workout of the Day

Welcome world Emerson Tedd Scott!

Fall League Information
Week 4 workout is posted. Get with your team & strategize. Heats will begin 5:15 PM on Thursday. Any heat requests must be given to Martin or Amber by Tuesday. There will be no Thursday evening classes.

Barbell
Strength
Front Squat 5-3-1-5-3-1-1-1, building

Conditioning
For Time
21-15-9
Burpee Pull-up
42-30-18
Wall Balls (20/14)

Interval
Conditioning
For Time
1600 m Run @ highest, sustainable effort

-Rest 2 minutes-

30/24 Calorie Row
40 Double DB Power Cleans (40/25’s)
30/24 Calorie Row

-Rest 2 minutes-

1600 m Run @ highest, sustainable effort

Midline & Cooldown
3 sets for quality
10/7 calorie machine
25 weighted sit-ups
25 weighted Russian twists