8.21.23 Workout of the Day

Happy Birthday Andrew Byrd

Barbell
Strength
Front Squat + Back Squat
5-4-3-3-2

Conditioning
2 sets
In a 5 minute window complete
200 DUBS
Remaining time max distance Handstand walk
-rest 2 minutes-

Interval
For total time (1:00 work/1:00 rest)
80 burpees to 6 inch target (pull-up rack)
80 KBS (53/35)
80 Box Jumps Overs (24”/20”)
80/60 Calorie Bike or Ski

Midline & Cooldown
400 m run
80 Abmat sit-ups
400 m run