6.3.25 Workout of the Day

The Monday 415 PM

Box Brief
This week we will have a Tuesday & Friday 9:30 AM led class. These classes will vary week to week. Please contact Shelby for more information.

Barbell
Back Squat
On the minute x 10
1 Back Squat, building

Conditioning
AMRAP 15
2 Bar Muscle Ups
2 Back Squats from the floor (185/125) or 2 Back Squats from the rack (225/155)
300 m run

-Add 2 reps to the muscle ups and squats every round.-

Skill Work
Handstand Walk Progressions
8 minute EMOM (:30/:30)
-Progressions listed on whiteboard-

Interval
Conditioning
In teams of 2, AMRAP 30
10-15-20.. Burpee BJ-overs (24/20)
20-30-40.. KBS (53/35)

-Complete 20/16 Cal Bike or Ski after every set.-

One works, one rests, partition reps how feel fit.

Midline + Pump
AMRAP 10 For Quality
10 DB/KB Bent over rows
10 in outs on box
10 DB/KB Side Bends
10 incline push-ups to box