7.14.25 Workout of the Day

Happy Birthday Shelby, Mark & Alex!

Barbell
Strength
5 sets: 2 DB Hang Power Clean + 3 DB Hang Clean + 4 DB Front Squat

Conditioning
On the every 5:00 x 5
15/12 Calorie Echo Bike or 300 m run
5 Strict HSPU
15 DB Hang Snatch
5 Strict HSPU

Interval
“Monday Chipper”
In a 32 minute window complete as many reps as possible working 1:00/1:00 If compete 1 round, start next round.
50 Burpees to target
75/60 Calorie Row
100 KB Front rack lunges (53/35)
125 Abmat sit-ups

Midline & Cooldown
3 sets for quality
50 m KB Overhead Carry (53/35)
300 m run
10 KB side bends (each side)