8.11.25 Workout of the Day

Erik & Rob F.

Box Brief
Never [Ever] Miss A Monday.

Barbell
Strength
Dumbell Complex
5 sets of:
4 Hang Power Clean + 3 Hang Clean + 2 Hang Cluster + 1 Thruster

Conditioning
5 sets
AMRAP 5 minutes
25/20 Calorie Row
15 Lateral Burpee Over Rower
60 DUBS
-Rest 1 minute-

Interval
Conditioning
On the every 7:00 x 5
400 m run
30 Abmat Sit-ups
12/9 Calorie Bike
10 Reps of KB Complex

[KB Complex: 2 KB DL + 1 KBS (53/35)]

-Modify reps to sub 5:30 rounds. Time cap per round is 5:30. Score= slowest round.-