6.23.25 Workout of the Day

2025 Sandbar Boat Bash

Birthday(s)
Happy Birthday Katie Carroll

Barbell
Strength
Sumo Deadlift
Take 15 minutes & build to a 3 RM
[We will be retesting this at the end of the cycle, so take note of your weight.]

Conditioning
AMRAP 5 x 3 sets
4 Strict Handstand Push Ups
8 Power Cleans (135/95) in singles
12/9 Calorie Bike or 200 m run
-Rest 2 minutes after each set-

[Pick up round where you last left off]

Interval
Conditioning
AMRAP 4 x 4 sets
Buy in: 400 m run
remaining time AMRAP
20 DUBS
10 alternating DB Hang Snatch (50/35)
-Rest 1 minute after each set-

[Pick up round where you last left off]

Strength & Midline Finisher
For Quality
10-9-8-7-6-5-4-3-2-1
Double DB Front Raise (35/20’s)
Deep Ring Rows

-Complete 20 mountain climbers after each set.-