3.23.22 Workout of the Day

Belated Birthday boy Farid & PM class.

Barbell
Strength: Overhead Squat [12 minute window]
A) Build to a heavy set of 5 then
B) 1X5 @ 90% of heavy 5
C) 1X5 @ 80% of heavy 5

Conditioning
“Solitary Confinement”
100 lateral burpees over the rower
[Starting at the 0:00 & on the every 2:00 complete 250/200 m row or 200 m run.
{30 minute cap}

Interval
2 rounds for max reps [40 minutes]
AMRAP 4
40/28 Calorie bike
Max Double DB front rack step out lunges (35/20’s)
Rest 1 minute
AMRAP 4
750/600 meter row
Max abmat sit-ups
Rest 1 minute
AMRAP 4
600 m run
Max Double unders
Rest 1 minute
AMRAP 4
40/28 Calorie ski
Max pull-ups
Rest 1 minute

-The desired stimulus in to complete each machine in 3:00 or less. Please modify your distances according to achieve this goal. -