9.22.25 Workout of the Day

Great weekend of fitness support the Austism 5K & The May River Madness Competition.

Birthdays
Happy Birthday Matt Devita & Tom Barreca

Box Brief
Fall League draft is this Thursday night from 6:30 to 7:30 PM. There will be no 6:15 PM class.

Barbell
Strength
4 sets: 3 Position Back Squat
3 Positions: Just above parallel, just below parallel, & in the hole

Conditioning
On the every 7:00 x 3
9-6-3
OHS or FS (if competed this weekend)
Bar Muscle Ups or burpee strict pull-ups

Interval
Conditioning
Option 1: Indivdual
5 RFT
400 m run or row
30 Single DB Snatch (50/35)
20 Single DB S2OH (10 right, 10 left)
1:00 low plank on forearm
-Rest I min-

Option 2: Team of 2
Double the reps, one works one rests, run together, no rest in between rounds.