7.5.23 Workout of the Day

Hope everyone had a fun & safe July 4th long weekend!

Barbell
Strength
5x of 1Tempo Front Squat + 2 Front Squat, building

Conditioning
Part A
AMRAP 15
5-10-15-20-25..
Calorie Row
Calorie Ski or Calorie Bike
Burpees to 6 inch target

-Rest 3 minutes-

Part B
For Time
Total Row Calories from Part A
-Into-
Total Ski or Bike Calories from Part A
-Into-
Total Burpees from Part A

Interval
6 RFT
10 Pullups
20 DUBS
300 m medicine ball run (20/14)
-Rest 1 minute after every round-

-DUB reps ascend by 10 each round.-

Midline: 4 sets
10 GHD sit-ups / Strict Abmat Sit-ups
20 Russian Twists
:30 Second Plank