4.10.24 Workout of the Day

Happy Belated Birthday Brett from your 830 AM crew.

Barbell
Strength
Split Jerk
3x5
[Light, focus on foot work and speed.]

Conditioning
Team of 2, For time
4 rounds
Partner 1: 200 m run
Partner 2: 5 Sandbag Clean to Shoulder (150/100)

-rest 2-3 minutes-

4 rounds
Partner 1: 200 m run
Partner 2: 5 Sandbag Squats (150/100)

Switch when both partners are done with each movement. Machine and barbell options will be listed on the whiteboard.

Interval
Conditioning
For time
10-20-30-40-50
DUBS / Singles (2 to 1)
Double DB Walking Lunge (40/25’s)
Abmat Sit-ups

[On the 0:00 & on every 10:00 complete 800 m run. Today’s machine sub is 50/36 calorie bike for desired run stimulus.]