10.7.20 Workout of the Day

Welcome world Ada James Whitaker .

Barbell
1 Gymnastic Stamina
On the every 3 X 5 sets
12/9 calorie bike or ski
35 % Max MU/ C2B/ Pullups
1..Conditioning: “Diddly Squat”
3 RFT
800 m run
20 T2B
10 Front Squat(155/105)

Interval
1. Conditioning
On the every 3:00 x 4 sets each
400 m sprint
Max Single DB alternating snatch (50/35)
Rest 1 minute
500/400 m run
Max Single DB front rack front squat (50/35)
Rest 1 minute
-repeat above 3 times for 4 total sets-