6.4.25 Workout of the Day

The Tuesday 6:30 AM

Attention Parents
As we do encourage kids at the gym, you are in charge of your kids pre, during & post class. For safety, no kids on equipment & please clean up after your kids. Thank you all for doing your part & for not abusing this privilege.

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
On the every 1:30 x 5: 1 Clean Deadlift to mid thigh + 1 Power Clean from mid thigh + 1 Push Press, building

Conditioning
AMRAP 30
1000/800 m row (or run)
30 T2B (or GHD)
6 Rope Climbs

Interval
Conditioning
A. On the every 2:00 x 8
100 m sprint + 12 Wall balls (14/10)

-Rest 2 minute-

B. On the every 2:00 x 8
50 DUBS
12 Double DB DL (50/35’s)

-Modify reps to 1:15 second rounds or less. Stay on station for all 16 minutes before rotating.-

Pump + Midline
3-4 sets for quality
6 Ring Rows with 3 second eccentric
1:00 side plank
12 DB Pull thrus