9.14.26 Workout of the Day

Happy Belated Birthday Karen & Happy 78th Birthday Anita!

Box Brief
Never Miss A Monday

Barbell
Strength
Front Squat
On the every 1:30 × 5, complete 2 FS

Individual Version
For Time
40 Wall Ball (20/14) (10/9ft)
40 Box Jump Over (24/20)
40 Wall Ball (20/14) (10/9ft)
40 Medball Box Step Overs (20/14) (24/20)
40 Wall Ball (20/14) (10/9ft)
40 Burpee Box Jump Overs (24/20)

Partner Version
For Time
-Double the reps, split reps evenly-

Interval
Conditioning
AMRAP 30
400 m run
30 Abmat sit-ups
20 DB Alt. Hang Clean & Jerk (50/35)
10 Calorie Echo Bike

[This workout can be done as an individual, team of two with movements in-sync, or team of two running together & splitting the reps.]

Cooldown & Midline
50 calorie bike or 800 m run
into
50 DB side bends (25 each side)
25 plank to pushups