8.4.25 Workout of the Day

Happy Birthday Ashley W!

Barbell
Strength
Sumo Deadlift
6-6-6-6-6

Conditioning
On the every 5:00 x 5
24 WB (20/14)
12/9 Calorie Bike or 200 m run
8 Clean and Jerk (135/95) - all singles

Interval
Team of 2, “Monday Throwdown”
8 sets of AMRAP 4
500 m Row or 400 m Run -synch
20 Box Jump Overs (24/20) -split
Max DB Devils Press (50/35’s) -split
-1 minute rest after each set-

Midline & Pump Finisher
3 Rounds NFT (Not For Time):
10 Ring rows w/2 second Eccentric
10 Incline pushups to Box w/2 second Eccentric
15 Knee Tucks
15 Mountain Climbers

[Make every rep as controlled & efficient possible.]