3.17.23 Workout of the Day

☘️ Happy St. Patrick’s Day ☘️

Birthday
Happy Birthday Mitch & Oswaldo.

Barbell
Strength
Pause Front Squat
5x2, building, 2 second pause in the hole

Conditioning
AMRAP 20
400 m run
20 Thrusters (65/45)
10 Strict pull-ups

Interval
3 sets for max reps
AMRAP 2:30
A. 300 m run INTO max DB Bench Press (40/25’s)
rest 1 minute
B. 300 m run INTO max Calorie Row
rest 1 minute
C. 300 m run INTO max Front Rack DB/KB step ups (50/35) (24”/20”)
rest 1 minute