4.11.23 Workout of the Day

Birthday(s)
Happy 50th Birthday Rob!

Box Brief
Due to Spring Break, coaches availability & the RBC Heritage, we may combine classes and/ or abbreviate the schedule this week. We will keep you posted daily.

Barbell
Strength
Deadlift
5x10, building

Conditioning
For Time
100-75-50
DUBS
150-100-50 ft
Single DB Overhead Walking Lunge (50/35)
-Complete 25 GHD sit-ups after every set.-

Midline & Cooldown
3 rounds for quality
200 m run
1:00 plank
:30 second hollow hold

Interval
Conditioning
Team of 2, For time
1000 m run -in synch
80 Calorie bike or ski -split
60 sit-ups -in synch
40 KBS (70/53) -split
20 single DB devils press (50/35) - in synch
40 KBS (70/53) -split
60 sit-ups -in synch
80 Calorie bike or ski -split
1000 m run -in synch

-The in synch is at the top of the movement.-