8.18.21 Workout of the Day

Happy Birthday Lisa L.

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

Barbell
Tempo Front Squats
On the every 1:30 x 10 sets:
2 tempo front squats
[10 second ⬇️, EXPLODE ⬆️]

-percentages listed on whiteboard.-

Conditioning: “Four Twenty”
AMRAP 4
21/15 cal row
21 T2B
21 FS (95/65)
Rest 4
AMRAP 4
15/12 cal row
15 T2B
15 FS (115/85)
Rest 4
AMRAP 4
9/6 cal row
9 T2B
9 FS (135/95)

Interval
Conditioning
In teams of 2 complete 30 minute AMRAP of
1 mile run - cash in
30 DUBS/ 50 singles
10 Single DB hang C&J (50/35)

-Partners run together.
-partners then alternate full rounds-