7.13.26 Workout of the Day

Happy Birthday Kelsey & Ali!

Box Brief
Never Miss A Monday.

Barbell
Strength
Back Squat
10x4 at 72%

Conditioning
3-3-3-4 Minute AMRAP
20/16 Calorie Echo Bike or 300 m run
20 Dumbbell Snatch (50/35)
Max Distance Single Arm Overhead Walking Lunge (50/35)
Rest 1 minute between sets

Interval
”Monday Chipper”
For time
1000 m run
100 Wall Balls (20/14)
100 Medicine Ball Sit-ups (20/14)
100/80 Calorie Row

-Partition these reps however you like. Modify to 80 reps of need.

Dumbell Pump Finisher
EMOM 12 (:30/:30)
Min 1: Bicep Curls (35/20’s)
Min 2: Strict Press
Min 3: Romanian Deadlift