7.17.23 Workout of the Day

Never Miss A Monday 630 AM crew

Barbell
Strength
Back Squat 5-5-5-3-3-3

Conditioning
5 RFT
300 m Run
10 Shoulder to overhead (135/95)
5 Ring Muscle ups
Rest :90 seconds

Interval
6 RFT
500 m row -ODD rds 400 m run -EVEN rds
10 strict push-up
15 strict pull-ups / strict ring rows
20 Airsquats

Focus on strict movement with the pulls & presses today. Controlled, quality movement standards.