3.29.22 Workout of the Day

💚 515 Interval class 💚

Box Brief
All Fittest of the Coast athletes please use this week to test out & prepare for this weekend’s workouts.

Barbell
Strength: Push Jerk [12 minute window]
A) Build to a heavy set of 5 then
B) 1X5 @ 90% of heavy 5
C) 1X5 @ 80% of heavy 5

Conditioning
“Feel the Rhythm”
27-21-15-9
Calorie row
Push Jerks (135/95)

Run subs: 400 m-300 m- 200m- 100m

HSPU/ Shoulder Conditioning
3 rounds for quality
400 m run
12 HSPU/ 4 wall walks

Interval
2 rounds for time in order of the following:

10 reps of DB Complex
25/18 calorie bike or ski

10 reps of DB Complex
25/18 calorie bike or ski
50 double DB front rack reverse lunges

10 reps of DB Complex
25/18 calorie bike or ski
50 double DB front rack reverse lunges
1000 m run

{DB Complex: 10 DL + 10 hang power cleans}