10.27.20 Workout of the Day

Barbell
Conditioning
AMRAP 20
Team of 2
1 mile run/1600 m row buy in
Remaining time leapfrog format of
15 box jump overs (24/20)
10 Power cleans (135/95)
5 Bar muscle ups/ pull-ups
-you will run together, then I go you go leapfrog

Midline+ Cooldown :
5 minute Machine of Choice/ 800 m run
75 GHD sit-ups

Interval
Conditioning
AMRAP 25
Team of 2 leapfrog
7/5 calorie bike/ ski
100 m sprint
12 Double DB power cleans (50/35’s)

Midline+ Cooldown :
4 rounds for efficiency
10/7 calorie machine or 200 m jog
15 DB Romanian Deadlifts
25 shoulder taps (1.1, 2.2 ..)