10.30.24 Workout of the Day

Box Brief
Our last class on Halloween Thursday will be 5:15 PM so parents can take their kids trick-or-treating. Full schedule this week otherwise.

Barbell
Conditioning
  Team of 2, 6 RFT
    50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump-Overs (24/20)

-You go, I go, partition reps evenly.-

Midline
3 sets (:40/:20)
Left side plank dips
Right side plank dips
Leg lifts

Interval
Conditioning
  Row Intervals
On the every 3:30 x 8
  Row 500/400 m

[Run sub: 400 m]

Strength
Take 10-12 minutes to complete 4x10 DB Renegade Row (50/35) [10 right, 10 left]

Rest 1:00 b/t sets

Midline
3 sets
15 GHD Situps
1 minute low plank