5.11.22 Workout of the Day

Morning crew

Birthday(s)
Happy Birthday Lisa Lovette, Tara Minton & Luke McClellan

Barbell
Strength: Back Squat [12 minute window]
A) Build to a heavy single
B) 1 set max reps @ 80% of heavy

Conditioning
“Going Nowhere” [21 minutes]
AMRAP 3
25 bar-facing burpees
“Max Front Squats (155/105)
Rest 3 minutes
AMRAP 3
25 bar-facing burpees
“Max Front Squats (135/95)
Rest 3 minutes
AMRAP 3
25 bar-facing burpees
“Max Front Squats (115/85)
Rest 3 minutes
AMRAP 3
25 bar-facing burpees
“Max Front Squats (95/65)
Rest 3 minutes

Interval
Conditioning
In teams of 2, in a 30 minute window alternate full rounds with your partner of
20 Dubs/30 Singles
6 burpee box jumps (24/20)
-Modify BBJ reps so each round is completed by 1:00 minute.

Sprint Conditioning
8 minute partner medicine ball sprints (20/14)
-I go, you go.-