6.30.25 Workout of the Day

Special thanks to Luis, members, family & friends for serving those in need this past Sunday in Forsyth Park, Savannah GA.

Barbell
Strength
Tempo Deadlift
6-6-6-6
[Tempo is 5 seconds down]

Conditioning
On the every 10:00 x 3 sets
5 Rounds
100 m run
10 Alt. Dumbbell Snatch (50/35)
1 Rope Climb

Interval
Conditioning
Team of 2, 30 minute AMRAP
20 Burpee BJ-Overs (24/20)
30/24 Calorie Bike
40 DB DL (50/35’s)
20 Burpee BJ-Overs (24/20)
30/24 Calorie Bike
40 DB HPC (50/35’s)
20 Burpee BJ-Overs (24/20)
30/24 Calorie Bike
40 Strict Pull-ups

One works, one rests, partition reps evenly.

Midline
4 sets
25 abmat situps
10 KB Side Bends (each side)