9.17.20 Workout of the Day

Stacy 515 PM

Barbell
Conditioning
2 RFT
1000 m row
100 m farmers carry (53/35’s)
20 single KB Box Step Ups (24/20)
800 m run
-Those of you that are sore, treat today as an active recovery day, for efficiency not for time.,at a conversation pace. Listen to your body.-

Interval
Conditioning
20 minute AMRAP
20 Single DB Hang Clean & Jerk (50/35)
20 Single DB Front squat
20 Single DB Push Press
20 Single DB Alternating Snatch
20 Single DB Walking lunges
-After each round of 100 reps are completed, run 400 m and start again from the top-

Midline (:45/:15)
3 sets for efficiency of
DB Glute Bridges (50/35)
Shoulder taps
Leg lifts