9.15.25 Workout of the Day

Congrats to Christine & Dr. Price on completing The 100 mile Rat Race consisting of running, cycling & kayaking across the Scottish Highlands. So cool!!

Box Brief
All are welcome to celebrate the Grand Opening of Jeff Solomon's Old Moreland Dental from 5-7 PM. Live music, cocktails, food & fun. Hope to see you all there.

Barbell
Strength
4 sets: 1 Tempo FS + 2 FS, building
Tempo: 5 seconds down, 3 seconds in the bottom, explode up.

Conditioning
6 RFT
6 Box Step Over (2x50/35) (20")
12 Alternating Dumbbell Snatch (50/35)
48 DUBS

Cooldown & Midline
800 m light run
100 knee tucks

Interval
Conditioning
AMRAP 30
20/16 Calorie Row or 300 m run
15 Wall Ball balls (20/14)
50 ft Farmers Carry (2x53/35’s)
-Add 50 feet after each round.-

[The program is the row so please all row more than run today. The WB weight should be unbroken with exceptional form].

Cooldown & Midline
800 m light run
into
100 KB side bends (50 each side)