8.23.21 Workout of the Day

530 AM ladies

Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
“Master of None”
For time:
60/45 calorie row
45 C2B
30 Deadlift (225/155)
15 bar -facing burpees

Midline
3 sets for quality
20 GHD hip extensions
20 glute bridges
:30s left + right + low plank

Cooldown: 800 m run

Interval
30 minute EMOM
Minute 1: Kettlebell complex
Minute 2: 15 sit-ups
Minute 3: 100 m Sprint

Kettlebell complex:
8 Deadlift (53/35)
7 Russian KBS (👀 level)
6 American KBS (overhead)

** Modify reps to no more than :40s work**