11.16.21 Workout of the Day

Happy Birthday Rebecca

Save the Day
5th Annual Christmas Party at Poseidon, Saturday, December 18th.

Barbell
Bench Press
6x6 on the every 2:00 @ 60% of 1 RM

”Turn & Burn”
3 rounds
15 Double DB squats (50/35’s)
15 HSPU

400 m double DB farmers carry (50/35’s)

3 rounds
45 Air squats
15 Double DB Shoulder to Overhead (50/35’s)

Interval
Conditioning
On the every 3:00 x 12 [36 min]
Alternating rounds of
Rd 1:12/8 calorie bike or ski
10 bumper ground to overhead (45/25)
5 burpees to bumper
Rd 2: 200 m sprint
10 bumper russian twists (45/25)
5 burpees to bumper

Row sub:15/12 calorie

modification for calorie bike or ski: 9/6
modification for calorie row: 12/9