12.1.25 Workout of the Day

Happy Birthday Kassie!

Box Brief
Whatever it takes, get to class & start the week off right. Never (Ever) Miss A Monday.

Barbell
Strength
Back Squat
3-3-3-3-3, building

Condotioning
Team of 2, AMRAP 12 “DT”
12 DL (135/95)
9 HPC
6 S2OH

-Partner 1 completes full round.-

Midline
2 sets
  25 Weighted Abmat sit-up (45/25)
1:00 Weighted Low Plank (45/25)
20 GHD Reverse Hyperextensions

Interval
Conditioning
Team of 2, For time

7000/6000 m Row

-Switch whenever you like. Athlete must complete 15 burpees before getting back to rower.-

[Run sub 400 m (8 runs each)]

Midline
2 sets
  25 Weighted Abmat sit-up (45/25)
1:00 Weighted Low Plank (45/25)
20 GHD Reverse Hyperextensions